Dynamic stretches are better for your muscles when they’re cold, or when you haven’t done any exercises yet. Other types of stretches are better for when your muscles are warmed up, such as after lifting weights.
You can do this before a workout to loosen up your biceps too, but hold the stretch for 3-5 seconds instead of 20 seconds.
You can repeat this stretch up to 3 times or move on to a different stretch. Do whatever feels best to you!
Move your arm lower to get a higher stretch or higher to get a lower stretch. You can also use a column to do this stretch if there isn’t a doorway nearby.
Experiment with moving your hands up and down on the wall until you find the spot that makes you feel like you’re getting the best stretch.
Feel free to experiment with the height of your hands to find what feels best for your biceps.
If the floor doesn’t feel comfortable, place a yoga mat, a towel, or a blanket underneath you.
If you can’t reach the pull up bar, stand on a step, a chair, or a bench to grab it. You can do this with any kind of bar if you don’t have a pull up bar available, such as the monkey bars at a playground.
To get into a half-kneeling lunge position, place 1 foot in front of you and bend down so the thigh of your front leg is straight out in front of you and the knee of your back leg is touching the ground. As an alternative to the half-kneeling position, squat down until you feel a stretch in your biceps.
If you’re just starting out stretching, feel free to hold stretches for shorter periods of time. Slowly work your way up to the recommended amount of time as you get more flexible and comfortable.
