Stretching Exercises
Biceps Stretch
The biceps stretch extends the arm behind the body to lengthen the biceps and the front of the shoulder. It helps after elbow immobilisation and in people with tight fronts of shoulders from desk work.
What it does
The biceps crosses both shoulder and elbow. Stretching it improves elbow straightening and shoulder extension.
You will often see it in our programmes for biceps tendonitis and elbow fractures, and it features in our shoulder pain physiotherapy programmes.
How to do it
- Stand side-on to a wall and place your palm flat on it behind you at shoulder height, thumb up.
- Keeping the elbow straight, slowly turn your body away from the wall.
- Feel a stretch in the front of the arm and shoulder.
- Hold 30 seconds, switch sides.
How much
2 to 3 holds, once a day.
Common mistakes
- Bending the elbow.
Stop and check with us if
- You feel sharp pain at the front of the shoulder, which may indicate tendon irritation.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Should I stretch biceps tendonitis?
Can I do it seated?
Related treatments
Shoulder Pain Physiotherapy
Rehab for rotator cuff, impingement and frozen shoulder.
Learn more ShoulderBiceps Tendonitis
Pain at the front of the shoulder from the long head of biceps. Usually part of a wider shoulder problem.
Learn more HandElbow Fractures
Radial head, olecranon and distal humerus fractures. The elbow stiffens easily, so timing matters.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.