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How do I stretch my biceps?

Rick Olderman
Physical Therapy
To stretch your biceps, lie on your back with elbow extended and rotate your forearm so the palm of your hand points down and away from you (pronated). Be sure your shoulder doesn't elevate from the table. Slightly rotate your arm to find the best stretch.

Stretching too aggressively will cause elbow pain. Place another pillow under your shoulder to decrease the stretch to the biceps and therefore elbow compression.
Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

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Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

The shoulders are a floating system on the trunk, held in place and moved by muscular control. The foundation of shoulder movement is the shoulder blade which has precise resting and moving...
Extend your forearm until the arm is fully extended, grab a hold of your hand and place it also in an extended position. Apply gentle pressure pulling down on the hand until you feel a stretch in the biceps. Hold this position for 30 seconds, repeat on the other side.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.