How to Stretch Biceps for Martial Arts

Stretching is an important part of preparing both your body and mind to practice martial arts. The biceps muscle is often overlooked when it comes to stretching, but if you've ever dealt with a sore biceps you know just how good it feels to get the stretch right.

Difficulty: Easy

Instructions

1. Clasp both hands together behind your back. If you're not quite flexible enough to do this, just move your hands back as far as you comfortably can, arms straight but not locked.

2. Rotate your palms so that they point down toward your heels, and gently raise arms back away from your body. Hold the stretch at the point of tension, not pain, for at least 15 seconds.

3. Lift both arms to your sides at shoulder level so that your upper body forms a "T."

4. Turn your palms backward, or as close to backward as you can comfortably get. You should feel a stretch in your biceps again.

5. Repeat as necessary until you feel comfortable and prepared to train.

Tips & Warnings

• Keep breathing as you stretch. Hold each stretch for at least 15 seconds. You can repeat the stretch or hold it for longer if you so desire.
• Remember to stretch to the point of tension, not pain. If the stretch hurts, you should modify it or try another. If you cannot find a painless way to stretch a particular muscle, seek professional guidance.
• Each person's body is different. Don't be shy about modifying the stretch so that it's comfortable and effective for you.
• Don't bounce when you're stretching, especially when dealing with the relatively unstable shoulder joint.

Resources

• First biceps stretch, with photos
• Seconds biceps stretch, with photo

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