Extend one arm straight out in front of you at shoulder height
Turn your palm upward
Keep your elbow fully straight
Use your other hand to gently pull your fingers or palm downward and back
Hold the stretch for 20 to 30 seconds
Repeat on the other arm
Place your palm on a wall with your arm straight and fingers pointing away from you
Slowly turn your body away from the wall until you feel a stretch in the bicep
Hold for 20 to 30 seconds
Repeat on the other side
Interlace your fingers behind your back with your arms straight
Gently lift your hands away from your body
Keep your chest open and shoulders down
Hold for 20 to 30 seconds
Perform each stretch 2 to 4 times
Breathe slowly and avoid bouncing
Stop if you feel pain