Technique:

• 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.