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Seated Bent-Knee Biceps Stretch

BeginnerstretchTier T1

You sit with your knees bent and feet flat and your arms outstretched behind you, palms flat and fingers pointing away. You slide your seat forward toward your feet without moving your hands. You hold at the point of tension.

Targets: Shoulder
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit with the knees bent, feet flat, arms outstretched behind, palms flat and fingers pointed away.
  • Spread the weight evenly between the feet, seat and arms; keep the back relatively flat and the head aligned.
  1. She sits on the mat with her knees bent and feet flat, her arms stretched straight out behind her with the palms pressed flat on the mat and the fingers pointed away from her body, her back flat and her head aligned with her spine.

    Step 1 of 5

    Sit with knees bent and feet flat, arms outstretched behind, palms flat and fingers pointed away.

  2. Her seat has slid forward along the mat toward her feet while her palms stay planted exactly where they were, the straight arms now angled steeply behind her and the stretch beginning through the front of the arms.

    Step 2 of 5

    Gently exhale and slowly slide your butt forwards towards your feet without moving your hands.

  3. At the held end of the slide her seat rests close to her heels with the palms still flat behind, the long arm line under a clear stretch, her chest open, her spine flat and her breathing calm.

    Step 3 of 5

    Hold the forward position at the point of tension through the biceps for fifteen to thirty seconds.

  4. Her seat is sliding back along the mat away from her feet, the arm line easing as the stretch comes off, her palms still flat behind her and her posture tall and quiet.

    Step 4 of 5

    Relax by returning to your starting position and prepare to repeat.

  5. She sits on the mat with her knees bent and feet flat, her arms stretched straight out behind her with the palms pressed flat on the mat and the fingers pointed away from her body, her back flat and her head aligned with her spine.

    Step 5 of 5

    Sit with knees bent and feet flat, arms outstretched behind, palms flat and fingers pointed away.

Breathing

  • Gently exhale and slowly slide your butt forwards towards your feet.

Safety Information

Slide the seat forward only to the point of tension, never bounce or push to pain, hold fifteen to thirty seconds, and keep the spine flat without arching or slumping. Caution: stretch only to the point of tension, avoid bouncing, and control the movement at the other segments. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.