8 Bicep Stretches Physical Therapists Recommend to Ease Arm Pain

Whether you lift heavy weights in the gym, spend a day moving boxes, or have a job that requires a lot of arm strength, your biceps have to work hard to power you through a range of everyday activities. That’s why a targeted bicep routine can be a smart way to ease arm pain and improve mobility.

Your biceps are the large muscles on the front portion of your upper arms, between your shoulders and elbows. “The bicep is a two-part muscle that assists in lifting and rotating your arm, bending your elbow, bringing your arm across your body, stabilizing your shoulder, and much more,” says Samantha Stewart, PT, DPT, a physical therapist at Hinge Health.

In most cases, your biceps are able to handle a lot of the stress and strain they have to absorb as you lift and carry all sorts of things. But overworking these muscles by doing more than they’re prepared for can contribute to pain. That’s why a regular bicep stretching routine can be a very important addition to your day.  

Read on to learn how bicep stretches prevent or relieve arm pain, and discover PT-approved moves recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

8 Bicep Stretches

If you’re not sure how to stretch your biceps, the following exercises are recommended by Hinge Health physical therapists. You can do these stretches for pain relief or to ease tight biceps after strenuous activity, says Dr. Stewart. They are also a good warmup or cool-down before engaging your biceps if, for instance, you know you’re going to spend the day lifting heavy objects.

“This is a gentle bicep stretch because it lets gravity do most of the work, making it a great way to relax sore or tight muscles,” says Dr. Stewart.

How to do it:

• Start with your elbow on a table with a towel rolled up under your elbow for comfort.

• Keep your elbow bent, palm facing toward you and fingers pointing toward the ceiling.

• Slowly straighten your elbow by moving your hand toward the table to stretch your arm muscles.

• Slowly bend your elbow back to the starting position.

In this move, you’ll extend your arm back, which will stretch the bicep area over both your elbow and shoulder while also opening up your chest, explains Dr. Stewart.

How to do it:

• Sit comfortably toward the edge of a chair and clasp your hands near your lower back with a gentle bend in your arms.

• Stretch your hands away from your lower back and extend your arms to draw your shoulders back.

• Hold the stretch and then move your arms back to a resting position.

“The bicep muscle crosses both your elbow and shoulder joints, so you want to open up this entire area, which you can achieve in this one exercise,” says Dr. Stewart.

How to do it:

• Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

This is a great bicep stretch that also opens up your chest and you can do it anywhere, like at your desk. And that’s a good thing, because it counteracts all the hunching many of us do over computers, phones, steering wheels, and kitchen sinks all day long.

How to do it:

• Sit comfortably toward the front of a chair.

• Use your target side arm to hold on to the side of the seat or the arm of the chair, or hook your forearm over the back of the chair if it’s comfortable. 

• Rotate your upper body away from your arm to stretch your chest. 

• Hold this position and then move your upper body back to relax out of the stretch.

When you have a chance to get up from your seat, like during a work break or while standing in line at the grocery store, try the standing version of the seated pec stretch. “As you turn your body away, you will feel a stretch in both your biceps and your chest,” says Dr. Stewart. “This is a great one to do using the wall for support.”

How to do it:

• Stand next to a wall and reach your arm back to rest against it with your palm facing the wall.

• Rotate your body away from your arm. 

• Avoid raising your shoulder toward your ear.

This exercise mainly works the tricep — the muscle opposite the bicep — but you’ll still feel a stretch in your bicep if you pause and hold the extension at the end, says Dr. Stewart. 

How to do it:

• Stand to the side of a chair with one foot in front of the other. 

• Bend over and place one hand on the armrest or seat. 

• Bend your other elbow and place it near the side of your chest (or ribs). 

• Straighten your elbow by reaching your hand behind you. 

• Focus on keeping your elbow near the side of your chest as you move. 

• Bend your elbow back to the starting position. 

Get more information on how to do a tricep extension.

The bicep has multiple functions, including helping to rotate your arm, so this movement will stretch out part of the bicep that engages your forearms and wrists. 

How to do it:

• Stand with your elbow bent to 90 degrees and resting at your side. Your hand should be open with your thumb pointing toward the ceiling. 

• Rotate your hand so that your palm is facing the ceiling. Keep your elbow at your side as you hold this position. 

• Return to the starting position with your thumb pointing toward the ceiling. 

• Rotate your hand so that your palm is facing the floor and hold this position. 

• Return to the starting position.

This move stretches your biceps while simultaneously improving upper arm and shoulder stability. You can do this move seated in a chair because you can still stretch your biceps as you extend, says Dr. Stewart.

How to do it:

• Sit on the ground with your knees bent and your feet flat on the floor in front of you.

• Place your hands on the ground behind you, fingertips pointing toward your buttocks.

• Press your hips into a tabletop position so your knees, hips, and shoulders are in a straight line.

• Press firmly into your feet and hands and use your abdominals to help you lift a little higher. 

• Return to the starting position.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Bicep Stretches

Bicep stretches improve the flexibility of your upper arms, shoulders, and chest. Some of the biggest benefits include:

• Injury prevention. Repetitive movements that engage your biceps can raise your risk of developing a bicep strain or tendonitis. Stretching helps to loosen up the biceps, so you’re less vulnerable to these conditions. “Having a full range of motion in your biceps sets you up for successful movement and reduces the risk of injuries when you are doing more strenuous activities or repetitive tasks,” says Dr. Stewart. 

• Relaxing tight biceps. “Your biceps can become sore and tight from all the work you do, especially if you spend a lot of time in a rounded posture,” says Dr. Stewart. “Stretching this area can set you up for success with movement and allow you to fully use these pivotal muscles throughout the day.”

• Balanced biceps and triceps. Your biceps have to work well in conjunction with your triceps at the back of your upper arm. You want to be equally strong and flexible to prevent muscle imbalances, which can lead to more restricted movement.

• Improved posture. There’s no such thing as perfect posture. The “best” position is your next position — meaning, you want to move and change your posture up throughout the day. But when your biceps are strong and flexible, they put less stress on your shoulders and help you find a variety of comfortable positions throughout the day.  

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Taylor, S. A., & O’Brien, S. J. (2016). Clinically Relevant Anatomy and Biomechanics of the Proximal Biceps. Clinics in Sports Medicine, 35(1), 1–18. doi:10.1016/j.csm.2015.08.005

2. Tiwana, M. S., Charlick, M., & Varacallo, M. (2020, August 30). Anatomy, Shoulder and Upper Limb, Biceps Muscle. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519538/