- Kneel on all fours
- Rotate your hands so that your fingers are pointing towards your knees and your forearms are facing forwards
- Slowly move backwards
Primary muscles: Biceps brachii. Brachialis. Brachioradialis. Coracobrachialis.
Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Palmaris longus.
Injury where stretch may be useful: Biceps tendon rupture. Bicepital tendonitis. Biceps strain. Elbow strain. Elbow dislocation. Elbow bursitis. Tennis elbow. Golfer’s elbow. Thrower’s elbow.
Note: Some people feel the stretch in their forearms and others in their upper arms; this depends on where you are most tight. Move your hands closer to your knees in order to stretch more easily.
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