Seated Biceps Stretch

A partner-assisted PNF stretch that combines isometric contraction and relaxation to improve bicep flexibility.

Instructions

1. Sit on the floor or a mat with your knees bent and your back supported.
2. Have a partner stand behind you.
3. Extend your arms straight behind you with your palms facing each other.
4. Your partner should gently grasp your wrists for support and control.
5. Attempt to flex your elbows against your partner’s gentle resistance without actually moving your arms.
6. Maintain this isometric contraction for 10-20 seconds while breathing steadily.
7. After the contraction phase, relax your arms completely.
8. Your partner should then gently pull your wrists upward to stretch your biceps.
9. Hold this stretched position for 15-30 seconds and breathe deeply.
10. Communicate with your partner to ensure the stretch is appropriate and not excessive.
11. Repeat on the other side if performing as a unilateral stretch.

Tips

• This is a proprioceptive neuromuscular facilitation (PNF) stretch that combines contraction and relaxation
• Communication with your partner is essential to prevent overstretching or injury
• The isometric contraction helps to relax the biceps and deepen the subsequent stretch
• Do not allow your partner to force the stretch—gentle and gradual is the approach
• Perform this stretch regularly to improve shoulder mobility and reduce bicep tightness
• This technique is particularly effective for tight biceps from intense training