Biceps Stretch | Reducing Tension and Fatigue in Arms and Elbows
"My arms feel somewhat tight..."
"My arms feel swollen after strength training..."
"I sometimes feel fatigue all the way to my shoulders and elbows."
For those people, we recommend the biceps stretch.
The biceps are known as the "bicep curl" muscle, but they are involved in the movement of not only the elbow but also the shoulder.
Therefore, when they become stiff, it can affect the movement of not just your arms, but your shoulders as well.
In this article, we will introduce a basic biceps stretch.
How to perform the stretch
1. Adjust your posture
First, stand up straight with your back aligned and chest slightly puffed out.
Extend the arm you want to stretch out to the side, and twist your arm so that your palm faces backward.
2. Place your hand against a wall
While being careful not to shrug your shoulders, move closer to the wall.
Place the area between your thumb and index finger against the wall to secure your arm.
3. Slowly turn your body to the opposite side
Stagger your feet to stabilize your body.
While keeping your chest puffed out, slowly turn your body to the opposite side, and you will feel a pleasant stretch in the front of your arm.
There is no need to stretch so hard that it causes pain.
It is sufficient to stretch to the point where it feels "pleasantly stretched."
Common mistakes
The following movements are often seen during the stretch.
Hunching your back
Your shoulders hunch up
Your arms twist inward
When you are in this posture, it becomes difficult for the biceps to stretch sufficiently.
Focusing on "opening your chest" and "lowering your shoulders" will allow you to stretch more effectively.
Points of caution for performing safely
Trying to stretch too forcefully can actually put a strain on your joints.
Please be mindful of the following points.
Do not stretch until your elbow hurts
Do not push yourself if you feel pain or instability in your shoulders
Perform the stretch slowly while breathing, without using momentum
For stretching, it is more important to "stretch comfortably" than to "try hard."
Tips for increasing effectiveness
The biceps are easier to stretch when you turn your palms downward (pronating your forearms).
However, since this posture makes it easy for your shoulders to roll inward, the key is to be conscious of not letting your chest close.
Just by being conscious of "lowering your shoulders" and "opening your chest," the sensation of the stretch will change.
Summary
The biceps are muscles that are frequently used in both daily life and strength training.
If you are concerned about arm fatigue or are looking for post-workout care, please try incorporating this.
By continuing to do this regularly, even for 15 to 30 seconds, you can expect the movement around your arms and shoulders to become smoother.
Start within a comfortable range and try to continue while enjoying the "sensation of a pleasant stretch."