The 8 Best Biceps Stretches to Support Long-Term Arm Thickness and Strength

Image this — you crush your biceps curls and pull-ups on the health club, and the following day you are feeling that candy ache of not with the ability to straighten your arms. Your biceps muscle groups flex and supinate your forearms. They help in flexion, abduction, and adduction of your shoulder joint. Once you work these actions, your biceps contract. 

Your biceps aren’t simply an enormous a part of big arms. They make so many actions potential, which interprets into hefting quite a lot of weight, again and again. However with all that work, you’ll have to get well. You’re going to want some strong stretches for sore biceps.

Warming up, cooling down, and doing mobility work might help increase your vary of movement, enhance blood stream, and ease your restoration. Research now present that stretching might even assist to induce hypertrophy. So how do you stretch your biceps, precisely? Let’s dive into the most effective stretches in your biceps, static and dynamic, so you will get these positive aspects. 

Greatest Biceps Stretches

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Seated Biceps Stretch

The seated biceps stretch capabilities as each a static and dynamic stretch, nice for earlier than or after your exercise. It’s accomplished on the ground able that may also stretch your chest and the fronts of your shoulders.

Dynamic stretches are nice for warming up, whereas static stretches are higher for cooling down. You’ll be able to alternate between the positions as a biceps warm-up, and maintain the prolonged place for a cool-down for biceps.

How you can Do the Seated Biceps Stretch

1. Sit on the ground with your arms behind you, palms flat on the ground, and fingers dealing with away from you. Put your ft on the ground along with your knees pointing to the ceiling.
2. Retract your head, depress your shoulders, shut your ribcage, and draw your navel in direction of your backbone to have interaction your abs. Keep a impartial backbone and push the ground away so that you’re not sinking into your joints. 
3. Shift your glutes in direction of your heels with out shifting your palms or your ft, so your arms are prolonged. Really feel the stretch in your biceps, and maintain the place. 
4. Transfer your glutes again to beginning place, relaxation, and repeat. 

Coach’s Tip: Keep your abs engaged and shoulders depressed. As you maintain the static stretch, strive to not sink into your wrists, elbows, and shoulders. 

Units and Reps: For a warm-up, make it dynamic by alternating between the 2 positions, holding 10 seconds in every. Strive two units of 40 seconds.

As a cool-down, strive two to a few units of holding for 30 seconds within the stretched place.

Advantages of the Seated Biceps Stretch

• The seated biceps stretch may be held in numerous positions for a dynamic stretch or static stretch.
• You’ll interact your lats and abs and construct higher physique power on the similar time.
• In the event you’re hanging out at home, you will get on this place on the ground for some additional mobility work.

Standing Biceps Stretch

The standing biceps stretch is a static stretch along with your fingers interlaced behind you. Your biceps help in flexion of your shoulders, or lifting up your arms. Pulling your arms again behind you into this stretch places your shoulders into extension. This makes it a fantastic sore biceps stretch.

This stretch seems easy however can really feel fairly intense, and also you’ll need to watch out to not pressure your shoulders into inside rotation. You might need to do a biceps warm-up first, so that you’re not getting into chilly, or strive it after a exercise, when your muscle groups and joints are good and heat.

How you can Do the Standing Biceps Stretch

1. Stand upright along with your ft about hip-width aside. Pull your head again and chill out your shoulders. 
2. Interlace your fingers behind your again on the base of your backbone. Flip your palms to face the ground to accentuate the stretch.
3. Elevate your arms away out of your again slowly till you are feeling the stretch in your biceps, chest, and shoulders.
4. Maintain the place for 30 seconds and return your palms to the bottom of your backbone.

Coach’s Tip: In the event you really feel restriction in your shoulders when attempting to flip your palms to face the ground, you’ll be able to depart them dealing with one another. In the event you do flip them, be conscious of your inside rotators of your shoulders. Maintain your ribs down so that you don’t overly lengthen by way of your thoracic spine.

Units and Reps: As a warm-up, make it dynamic by lifting and decreasing your arms again to the bottom of your backbone. Strive two units of ten.

For a cool-down static stretch, maintain the prolonged place for 30 seconds, and return to beginning place. Repeat for 3 units of 30 second holds.

Advantages of the Standing Biceps Stretch

• This stretch may be adjusted for various mobility ranges by flipping or not flipping your palms and selecting how far to increase your shoulders.
• A standing stretch calls so that you can interact your abs and glutes to keep up rigidity.
• In some yoga poses, you’ll be able to add this arm place to get an additional biceps stretch, if secure and relevant. Throughout a standing ahead fold, do this for a deeper biceps stretch whereas releasing your hamstrings.

Biceps Wall Stretch

The biceps wall stretch helps to elongate your muscles and tendons whereas rotating by way of your torso, with the help of the wall. The added rotation makes it a fantastic dynamic stretch and motion preparation for an upper body workout. Along with your arm out to the facet, the shoulder is horizontally abducting — a joint motion assisted by your biceps.

Maintaining your arm straight by way of this stretch is an effective counter-movement to all of the contracting you do whereas training your biceps. It’s a fantastic biceps stretch for after your exercise, or the following day.

How you can Do the Biceps Wall Stretch

1. Stand one arm’s size distance from a wall. Place your proper palm flat on the wall, in step with your shoulder.*
2. Place your different hand on your hip. Press your ft into the ground and have interaction your glutes and abs. 
3. Flip your physique away from the wall slowly, as you are feeling the rotation and stretch by way of your biceps.
4. Maintain your stretched place for 30 seconds then slowly return to face ahead. Flip round and repeat in your left facet.

*In the event you can’t get your palm flat along with your arm straight, stand a little bit nearer to the wall to permit a slight bend in your elbow and a much less intense diploma of wrist extension.

Coach’s Tip: Maintain your shoulder depressed so the muscle groups in your neck keep lengthy, and never crunched up when you rotate.

Units and Reps: For a static stretch, carry out two to a few units of 30-second holds, on either side.

Advantages of the Biceps Wall Stretch

• The wall biceps stretch is a unilateral stretch, so you’ll be able to handle your left and proper arm individually. Discover any variations you are feeling between your two sides.
• Managed rotational movements are an necessary a part of any program, so a stretch with rotation might help you to organize.
• Wall stretches may be accomplished wherever — you’ll be able to do this out whereas taking a fast break from sitting at your desk at work to alleviate your posture.

Doorway Biceps Stretch

The doorway biceps stretch differs from the wall biceps stretch. As a substitute of holding your arm out to the facet, you step ahead so your arm is behind you and your shoulder is in extension. Your biceps help in flexing your shoulder, so doing the other motion might help preserve you balanced.

Utilizing a doorway or facet of a wall is a good way to help your stretch and make it easier to get a bit deeper. This is without doubt one of the finest assisted biceps stretches whenever you’re stretching by yourself, and also you’ll really feel it by way of your chest as properly.

How you can Do the Doorway Biceps Stretch

1. Stand in a doorway. Bend your proper elbow at 90 levels, and maintain the doorway along with your proper hand.* 
2. Maintain your proper foot on the bottom and step your left foot ahead. Lunge your left knee ahead till you are feeling a stretch in your proper biceps.
3. Maintain the place for 30 seconds within the stretch or lunge ahead and again to slowly heat up the motion.
4. Return to your beginning place, flip round, and repeat along with your left arm.

*You’ll be able to alternatively do that with a straight arm.

Coach’s Tip: Strive to not overextend your thoracic spine to really feel this stretch — preserve it impartial by closing your ribs and interesting your core.

Units and Reps: This may work as a warm-up for biceps by pulsing forwards and backwards slowly for one to 2 units of 30 seconds on either side.

For a static stretch, preserve your physique forwards and maintain the stretched place for 30 seconds, for 2 to a few units on either side.

Advantages of the Doorway Biceps Stretch

• You’ll be able to unilaterally stretch every biceps and either side of your chest — unilateral stretching might help even out imbalances.
• The place of your legs will permit you to get a pleasant calf stretch by way of your again leg as properly.
• It is a nice counter stretch for sitting rounded at your desk. Strive it as a break at work, or incorporate it when heading to the health club after work earlier than doing all your pulling exercises.

Wringing the Towel Stretch

Wringing the towel is one of some biceps stretching workout routines which are nice for a warm-up. It would mobilize your neck, shoulder, elbow, and wrist joints. Your biceps will stretch as your shoulder externally and internally rotates, and your forearm supinates and pronates. Since your biceps operate to supinate your forearm, performing supination helps to activate your muscle groups.

Regardless of its identify, you don’t want a towel to carry out this train. You simply want your self, and sufficient house to stretch your arms out to both facet. This dynamic motion additionally works properly for a break from your desk at work.

How you can Do the Wringing the Towel Stretch

1. Stand upright along with your arms stretched out to both facet, palms dealing with down. Keep core tension and a impartial backbone. 
2. Flip your head to the left as you flip your left palm in direction of the ceiling, conserving your proper palm dealing with the ground. Provoke the rotation out of your left shoulder joint and really feel your elbow and wrist observe.
3. Flip your head to the fitting whereas flipping your left palm in direction of the ground, and turning your proper palm in direction of the ceiling. Provoke the rotation out of your proper shoulder joint.
4. Proceed alternating sides, along with your head turning to the identical facet as your palm dealing with upwards. Really feel a stretch through your neck, chest, biceps, and forearms.

Coach’s Tip: Maintain your arms in step with one another and shoulders depressed, so you’ll be able to really feel the inner and exterior rotations of your shoulders.

Units and Reps: Carry out one to 2 units of 30 to 45 seconds of constantly switching sides for a warm-up. 

For a sore biceps stretch after your exercise, flip to at least one facet and maintain that place for 30 seconds. Rotate to the opposite facet, and maintain for 30 seconds. Repeat for 2 to a few units. 

Advantages of the Wringing the Towel Stretch

• Doing a number of actions concurrently will get your blood flowing and prepares your physique for a exercise.
• You might discover tension and tightness in your neck and shoulders. Wringing the towel might help to softly launch it.
• Your biceps help in crossing your arms throughout your physique, so holding them out to the edges will counter that motion and should really feel like a launch.

Arm Swings

Arm swings are a dynamic motion that may open up your chest, back, and shoulders whereas activating your biceps and getting your blood flowing. They are often accomplished horizontally by swinging your arms out to the facet after which throughout your chest. They will also be accomplished vertically by swinging them up and down.

Horizontal arm swings will put your biceps in a stretched place when your arms open out to the edges. Vertical arm swings will stretch them when one arm is down, or your shoulder is extending — in opposition to your biceps’ help in flexing your shoulder. 

How you can Do Arm Swings

1. Stand upright along with your arms out to your sides to start horizontal arm swings. 
2. Cross your arms throughout your torso along with your proper arm on high. Attain your arms again out, and cross your arms once more along with your left arm on high. Repeat this motion, alternating which arm is on high for 30 seconds.
3. Stand upright along with your proper arm reaching up by your ear and your left arm down by your hip to start vertical arm swings.
4. Elevate your left arm up by your ear, whereas concurrently dropping your proper arm down by your hip. Alternate lifting and decreasing every arm on this method for 30 seconds.

Coach’s Tip: These arm swings may be carried out quickly or slowly. When you’re warmed up and have a very good range of motion and joint management, you’ll be able to transfer extra rapidly. You probably have hypermobile joints, it might be safer to maneuver slowly with management, whereas nonetheless permitting some freedom of motion. 

Units and Reps: Carry out one to 2 units of 30 seconds of horizontal arm swings, adopted by 30 seconds of vertical arm swings. 

Advantages of Arm Swings

• These arm swings are nice warm-ups for the bench press and the overhead press. 
• Shifting at a faster tempo can get your coronary heart price up.
• Vertical arm swings might help your overhead mobility, as you utilize warning to not let the momentum of the swing throw your shoulder right into a place you’ll be able to’t management.

Arm Circles

Much like arm swings, arm circles are a dynamic motion that not solely activate your biceps however take your total shoulders and arms by way of their present vary of movement. As your shoulder flexes, extends, and rotates, your forearms supinate and pronate. Your biceps are concerned in all of those joint actions, and going by way of these actions helps to prime them to coach.

You are able to do arm circles in numerous sizes and instructions — small, medium, and enormous, or from side to side. As you maintain your arms out to the edges, you’ll additionally really feel a stretch throughout your chest, as your shoulders and lats activate to carry them up.

How you can Do Arm Circles

1. Stand upright with your arms out to the edges, parallel to the ground. Draw small circles by way of each arms on the similar time in a ahead course for 30 seconds. Draw small circles by way of each arms on the similar time in reverse for 30 seconds. Relaxation your arms by your sides.
2. Return your arms to a T form. Draw medium-sized circles going ahead for 30 seconds. Really feel your shoulders rotate. Reverse your circles for 30 extra seconds. Relaxation.
3. Draw the biggest circles you’ll be able to along with your shoulders and produce your arms up, down, and again in a ahead movement for 30 seconds. Reverse your circles, conserving them as massive as potential for 30 seconds.
4. Calm down your arms by your sides.

Coach’s Tip: In case you are thinking about additional mobility coaching, look into functional range conditioning. You are able to do a slower model of this train as a glenohumeral managed articulated rotation (CAR) to construct power and management in your vary of movement.

Units and Reps: Carry out 30 seconds of small circles going ahead and 30 seconds going again. Proceed with 30 seconds of medium circles going ahead and 30 seconds going backward. Carry out your largest arm circles for 30 seconds going ahead and 30 seconds in reverse. You’ll be doing a complete of 1 set for 3 minutes.

Advantages of Arm Circles

• Warming up with arm circles is a good way to prime your muscle groups to lift heavy.
• Arm circles additionally work as a body weight train for cardio.
• Doing sluggish and managed arm circles — or CARs — might help you enhance your vary of movement over time.

Forearm Rotations

One in every of your biceps’ predominant capabilities is to supinate your forearms. Merely pronating and supinating your forearms whereas conserving the remainder of your arms nonetheless is usually a nice warm-up or cool-down in your biceps. 

Your biceps’ different predominant operate is to flex your forearms — the motion that occurs whenever you carry out biceps curls. You’ll be able to supinate and pronate your forearms as your arm stays straight. You can even add in elbow flexion and do some nice dynamic stretches in your biceps by performing your forearm rotations along with your arm bent.

How you can Do Forearm Rotations

1. Stand upright with your arms by your sides, palms dealing with your physique. Depress your shoulders and preserve your higher arms nonetheless.
2. Rotate your forearms in direction of your physique to pronate them. Rotate them outwards to supinate. Really feel the stretch in your biceps as your forearms rotate in every course.
3. Curl your forearms up as in case you had been doing a bodyweight bicep curl. Keep elbow flexion as you supinate and pronate your forearms on this place.
4. Return your arms all the way down to your sides and mix every little thing collectively. Supinate your forearms and flex your elbows into your biceps curl. Pronate your forearms and lengthen your elbows, returning your arms to your sides. Keep pronated as you reverse curl, supinate your forearms and uncurl. That is additionally known as an elbow CAR. 

Coach’s Tip: To accentuate the stretch along with your arms by your sides, you’ll be able to add light hand weights.

Units and Reps: Carry out two units of 10 forearm rotations along with your arms by your sides, and two units of 10 forearm rotations along with your elbows in flexion. 

For a static stretch, maintain your arms by your sides and supinate your forearms for 30 seconds. Pronate and maintain for 30 seconds. Repeat two instances every.

Advantages of Forearm Rotations

• Rotating your forearms causes your biceps to carry out their motion and helps activate them earlier than a exercise.
• Including weights to your forearm rotations can work your grip strength on the similar time.
• Forearm rotations are dynamic actions that will also be held for static stretches.

How you can Stretch Your Biceps

Performing stretches in your biceps may be useful earlier than and after any sort of exercise. Since your biceps help in shoulder and elbow joint actions, they’re concerned in nearly any upper body exercise, not simply remoted biceps curls. Even on leg day, you’re doubtless holding one implement or one other, so your biceps are working there, too. 

When selecting find out how to stretch your biceps, take into account in case you’re warming up earlier than a exercise, cooling down afterward, or doing mobility work outdoors of coaching.

Biceps Stretch Choice

When warming up in your exercise, it’s useful to decide on some dynamic actions in your biceps like wringing the towel, arm swings, arm circles, and forearm rotations. 

For biceps stretches after a exercise, static stretches are nice. Think about using the seated biceps stretch, standing biceps stretch, wall biceps stretch, and doorway biceps stretch.

In the event you’re doing a mobility session outdoors of your exercise, it’s finest to start out with dynamic actions to heat the muscle groups, after which transfer into static holds to stretch them. Whichever workout routines you select, preserve rigidity and stability by way of the remainder of your physique and preserve your core engaged.

Biceps Units and Reps

Dynamic actions are nice for warm-ups and initially of mobility periods to get your physique used to shifting and get your blood flowing. Static stretches on the finish of your periods may be held for longer, as soon as your muscle groups are heat and capable of relax with out overstretching. 

You’ll be able to usually do extra sets and reps or size of time for dynamic actions. Do much less reps of static stretches with longer holds.

• For Warming Up: Intention for 20 to 30 reps complete of a dynamic train to heat up your biceps, both in a single set of 20 or two units of 10 to fifteen. 
• For Cooling Down: You’ll be able to statically stretch your biceps on the finish of your periods for one to 2 units of 15 to 30 seconds per stretch, per facet.
• For Mobility Coaching: Begin with one set of 20 to 30 reps for a dynamic stretch, and two units of 30 seconds for static stretches.

You’ll be able to at all times modify a static stretch to make it much less intense. In the event you really feel extraordinarily tight, it’s finest to not pressure and maintain a stretch for the prescribed size of time, however somewhat again off and maintain a much less deep model of it. 

Biceps Stretching Ideas

You’ve acquired a wide selection of stretches for biceps to select from, however how often do you have to do them, and what else do you have to consider? Let’s take a look at a couple of coach’s ideas for getting essentially the most out of your stretching. 

Stretch Twice A Week

The American School of Sports activities Medication (ACSM) recommends doing an energetic warm-up adopted by static stretching two to a few days per week. The ACSM recommends stretches to be held for 15 to 30 seconds, repeated two to 4 instances. (1)

In the event you’re doing a full-body stretch session, you’ll be able to select one to 2 static biceps stretches to plug into the ACSM’s really useful program after your warm-up. These pointers are for normal health and may work for anybody. 

Dynamic Versus Static Stretching

Within the outdated days, static stretching earlier than a exercise or playing a sport was all the trend. Suppose: pulling your arm throughout your chest for a fast triceps stretch earlier than an enormous bench press. Now, research present {that a} dynamic warm-up is finest earlier than a exercise, whereas static stretches are finest accomplished individually or afterward. 

You’ll be able to select a dynamic motion just like the wringing the towel stretch earlier than your exercise, and maintain a standing biceps stretch afterward to chill down.

Dynamic stretching has been proven to doubtlessly improve training performance and reduce motion impairments. Static stretching accomplished individually could also be useful for rising your vary of movement. (2) A assessment of a number of different research additionally notes that static stretching accomplished earlier than a exercise might not trigger impairments if accomplished for a brief period. (2) However in case you’re on the lookout for longer stretches, you might need to save them for afterward.

Breathe Deeply

Breathing deeply and properly is a key a part of coaching, sports activities, and naturally, being alive. Once you’re stretching a good muscle, your physique is underneath stress, and taking a deep breath might help ship alerts out of your mind to chill out. Strive constantly inhaling by way of your nostril and out out of your mouth.

Consider your breath beginning deeper in your abdomen. Diaphragmatic breathing is deep and sluggish belly breaths that have an effect on your mind, cardiovascular, nervous techniques, and motor exercise. (3) In the event you’re holding a biceps stretch for 30 seconds, specializing in these deep breaths might help launch some rigidity.

Stretch Your Triceps, Too

Once you contract your biceps, your triceps are the antagonist muscle groups, and so they’re in a stretched place. Conversely, whenever you stretch your biceps, your triceps are contracting. Doing stretches for biceps and triceps might help enhance the muscular well being of your complete higher arm.

Many dynamic biceps stretches may also work your triceps, so you will get each accomplished on the similar time in your warm-up. Your triceps are concerned with pushing movements, so it might be useful to do some static triceps stretches alongside along with your static biceps stretches after your exercise.

Advantages of Stretching Your Biceps

You could have been advised that it’s necessary to stretch to keep away from damage or different causes. Let’s dive into some scientific causes to stretch earlier than, after, and outdoors of your subsequent exercise.

Could Assist Induce Hypertrophy

In the previous few years, there have been research on animals to analyze whether or not stretching might help induce hypertrophy. Lengthy-term stretching has proven increases in muscle mass and maximal power in animals. (4) Research on people are nonetheless ongoing.

A 2020 assessment of research on people tried a couple of totally different types of stretching to analyze. It discovered that topics who did low-intensity, passive stretching to their very own perceived vary of movement had no influence on hypertrophy. Some restricted proof confirmed that topics who included stretching with an exterior load throughout their rest periods had enhanced muscle growth. (5)

The assessment goes on to state that stretching with excessive rigidity — both between muscle contractions or with an equipment or load — might assist induce hypertrophy. (5) One other research compares muscle harm brought on by stretching to the consequences of loaded power coaching, each of which might trigger a rise in hypertrophy and maximal strength. (4)

In each of those instances, an exterior load is current to up the depth of the stretch. The speculation is that stretching to construct muscle can work equally as lifting weights to construct muscle — utilizing a load to trigger harm, development, and skeletal muscle variations. (6) However, research are nonetheless ongoing, and extra analysis is required on people.

Could Improve Vary Of Movement

Research present that static stretching might assist enhance your joint range of motion (ROM). Elevated ROM happens acutely — instantly post-stretching and as a coaching impact — after stretching persistently over a time frame. (2) 

Nevertheless, some research point out that elevated ROM could also be brought on by an elevated tolerance to the stretch, not increased muscle length. (2) Nonetheless, this assessment of research signifies that static stretching for 15 to 30 seconds for 2 to 4 units is efficient at rising ROM. (2)

A 2023 research mentions that resistance coaching itself may be as efficient as stretching to extend ROM. (7) It concludes that power coaching with exterior hundreds is sufficient to enhance ROM and that stretching earlier than or after isn’t essential to increase flexibility. (7) 

Specializing in the stretch — or eccentric — a part of an train might assist enhance your ROM and construct muscle on the similar time. Consider the eccentric, lengthening a part of a biceps curl, or your chest stretching on the backside of a bench press. Each are equally as necessary because the contraction, and should assist in hypertrophy.

Could Enhance Blood Stream

Stretching might assist enhance blood stream. Some proof means that stretching could cause a circulatory occasion that improves blood stream, will increase oxygen availability, and boosts oxygen utilization. (8) This research means that if stretching is finished chronically, these results can add up over time and improve vasodilation. 

One speculation for that is that stretching might create extra nitric oxide bioavailability, which is understood to enhance vessel operate. (8) Boosting your nitric oxide, mixed with a stretching routine, might enhance vascular operate over time. (8)

It is a profit to performing some dynamic stretches earlier than a exercise — it alerts your physique to get your blood flowing and oxygen on its strategy to your muscle groups. It’s additionally why stretching sore muscle groups feels good. Though, just lately proof has been combined on whether or not or not stretching really reduces muscle soreness, regardless of the favored declare that it does. (9)(10)

Anatomy of the Biceps

Your biceps brachii consists of two heads: the lengthy head of the biceps and the quick head of the biceps. (11) The principle capabilities of your biceps are to supinate and flex your forearm, and the biceps additionally help in shoulder and elbow flexion. Stretches that contain these joint actions or their opposites may be useful.

Lengthy Head of the Biceps

The long head of the biceps is on the lateral facet of the arm. The biceps lengthy head is assumed to play a key function in shoulder stability when the elbow is flexed, however it’s controversial if this can be a passive or energetic function. (11) 

Brief Head of the Biceps

The quick head of your biceps is on the medial facet. It might assist to stabilize your scapulae when your elbow is prolonged, however that is controversial as properly. (11) The controversy on the 2 heads of the biceps comes from disagreements on their distal insertion factors, and that it differs drastically on everybody. (11)

Brachialis

Your biceps work along with your glenohumeral, elbow, and radio-ulnar joints. The brachialis muscle isn’t a part of your biceps, however it’s one among your largest elbow flexors and works collectively along with your biceps for elbow flexion. (12) 

Extra Coaching Content material

Once you’re able to get your blood flowing earlier than your subsequent higher physique session, strive some dynamic actions. In the event you’ve acquired flexibility objectives, seize your doorway and maintain some static stretches when you breathe. Once you’re constructing muscle on the health club, specializing in the stretch you are feeling throughout your loaded workout routines might assist.

Now that you understand how to heat up your biceps and funky them down, try a few of BarBend’s different coaching articles to be sure you’re choosing the best exercises you’ll be able to to construct them up.

References

1. Web page P. Present ideas in muscle stretching for train and rehabilitation. Int J Sports activities Phys Ther. 2012 Feb;7(1):109-19. 
2. Behm DG, Chaouachi A. A assessment of the acute results of static and dynamic stretching on efficiency. Eur J Appl Physiol. 2011 Nov;111(11):2633-51. 
3. Hamasaki H. Results of Diaphragmatic Respiratory on Well being: A Narrative Evaluate. Medicines (Basel). 2020 Oct 15;7(10):65. 
4. Warneke Okay, Brinkmann A, Hillebrecht M, Schiemann S. Affect of Lengthy-Lasting Static Stretching on Maximal Energy, Muscle Thickness and Flexibility. Entrance Physiol. 2022 Could 25;13:878955. 
5. Nunes JP, Schoenfeld BJ, Nakamura M, Ribeiro AS, Cunha PM, Cyrino ES. Does stretch coaching induce muscle hypertrophy in people? A assessment of the literature. Clin Physiol Funct Imaging. 2020 Could;40(3):148-156. 
6. Wang Y, Ikeda S, Ikoma Okay. Efficacy of passive repetitive stretching of skeletal muscle on myofiber hypertrophy and genetic suppression on MAFbx, MuRF1, and myostatin. J Muscle Res Cell Motil. 2021 Dec;42(3-4):443-451. 
7. Alizadeh S, Daneshjoo A, Zahiri A, Anvar SH, Goudini R, Hicks JP, Konrad A, Behm DG. Resistance Coaching Induces Enhancements in Vary of Movement: A Systematic Evaluate and Meta-Evaluation. Sports activities Med. 2023 Mar;53(3):707-722.
8. Kruse NT, Scheuermann BW. Cardiovascular Responses to Skeletal Muscle Stretching: “Stretching” the Fact or a New Train Paradigm for Cardiovascular Medication? Sports activities Med. 2017 Dec;47(12):2507-2520. 
9. Afonso J, Clemente FM, Nakamura FY, Morouço P, Sarmento H, Inman RA, Ramirez-Campillo R. The Effectiveness of Submit-exercise Stretching in Brief-Time period and Delayed Restoration of Energy, Vary of Movement and Delayed Onset Muscle Soreness: A Systematic Evaluate and Meta-Evaluation of Randomized Managed Trials. Entrance Physiol. 2021 Could 5;12:677581. 
10. Herbert RD, de Noronha M, Kamper SJ. Stretching to forestall or cut back muscle soreness after train. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577. 
11. Tiwana MS, Charlick M, Varacallo M. Anatomy, Shoulder and Higher Limb, Biceps Muscle. [Updated 2022 Aug 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. 
12. Plantz MA, Bordoni B. Anatomy, Shoulder and Higher Limb, Brachialis Muscle. [Updated 2023 Feb 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.

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