Wall Biceps Stretch
Wall-assisted biceps and chest opener targeting the anterior chain.
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About This Video
The biceps and anterior shoulder muscles shorten progressively after 50 from years of activities performed in front of the body — carrying, lifting, typing, and driving all reinforce a shortened biceps position. This tightening pulls the shoulders forward, restricts the ability to straighten the arms fully, and contributes to the rounded-shoulder posture that affects breathing and spinal alignment. The wall biceps stretch places these muscles in a fully lengthened position that directly counters decades of forward pulling shortening, supporting better posture and maintaining the arm extension needed for daily reaching tasks.
How to Perform This Technique
Put your hand against the wall with fingers pointing down and push into the stretch by rotating your torso slightly toward the wall and gently hyperextending your elbow.
You can also squeeze your glutes and push your hips into it as much as possible to deepen the stretch.
You're trying to feel the stretch in the front of your upper arm.
Hold for 20 to 30 seconds before switching over to the other side.
For the second variation: put your palm flat against the wall. Twist into it lightly — trying to hyperextend the elbow toward the wall and focus on lengthening.
Relax the arm as much as possible in the front, and focus on squeezing your hips and your triceps so that you're trying to push the inside of your elbow toward the wall.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.