Biceps Stretch

BicepsWall

This wall-assisted stretch opens up the biceps and the front of the shoulder to improve joint mobility. Perform equal time on both sides.

How to do it

1Stand sideways to a wall at arm's length with feet hip-width apart.

2Place the palm of your straight arm flat against the wall with fingers pointing backward, at shoulder height.

3Slowly rotate your torso away from the wall until you feel a gentle stretch in your bicep.

4Hold this position, keeping your shoulder down and your lower back neutral.

5Smoothly rotate back and repeat on the other side.

Common mistakes

Shrugging your shoulder up toward your ear, taking tension off the bicep and straining your neck.

Forcing the rotation past discomfort, which can strain shoulder ligaments.

Arching your lower back as you turn, reducing stretch effectiveness and straining the spine.

Breathing

Breathe deeply and smoothly. On a soft exhale, deepen the turn slightly without pushing into pain.

Make it harder or easier

To make it easier, decrease your turn angle or lower your hand slightly below shoulder height.

To make it harder, rotate your torso further away or raise your hand slightly higher.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.