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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- Tags: Biceps Brachii, Forearm, Stretch, Stretching
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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- Tags: Biceps Brachii, Deltoid
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...
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...
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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- Tags: Biceps Brachii, Chest Stretch