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Exercises and Stretches — Biceps Brachii

Kneeling Forearm Stretch

Posted by Judith Winer on

  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...

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Reverse Shoulder Stretch

Posted by Judith Winer on

  Technique: Stand upright Clasp your hands together behind your back Lift your arms upwards slowly   Primary muscles: Anterior deltoid. Secondary muscles: Biceps brachii. Brachialis. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.   Note: Avoid leaning forward when you lift your arms upward.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Assisted Reverse Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight with your back to a table or bench Place your hands on the edge of the table or bench Slowly lower your body   Primary muscles: Anterior deltoid. Pectoralis major and minor. Secondary muscles: Biceps brachii. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.   Note: Use your legs to lower your body and avoid lowering your body too quickly.           EDUCATION...

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Parallel Arm Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and extend it backwards Place your hand on the wall so that your fingers are pointing backwards Turn your body away from your outstretched arm   Primary muscles: Pectoralis major and minor. Anterior deltoid.   Secondary muscles: Biceps brachii. Brachialis. Brachioradialis. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.   Note: Keep...

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Seated Partner Assisted Chest Stretch

Posted by Judith Winer on

      Technique: • Sit or kneel on the ground • Have a partner stand behind you • Extend both arms behind you • Have your partner grab your wrists and help you extend your arms further Primary muscles: Pectoralis major and minor. Anterior deltoid. Secondary muscles: Biceps brachii. Brachialis. Brachioradialis. Coracobrachialis. Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture. Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation. Note: Try to keep your palms facing outwards and your arms...

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