How to carry out a Bicep Stretch Techniques, Benefits, Variations

Try this short neck release sequence from Sue Hitmann, author of The MELT Method, to relieve stuck stress in your neck, one of the most victimized regions of your body..
In her book The MELT Method, therapist Sue Hitzmann offers a breakthrough self-treatment system to combat chronic pain and erase the effects of aging and active living—in as little as ten minutes a day. With a focus on the body’s connective tissues and the role they play in pain, stress, weight gain, and overall health, Hitzmann’s life-changing program features techniques that can be done in your own home.

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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses how to perform fascial release work and exercise the rhomboid muscles..
The rhomboid minor and major muscles, located between the upper thoracic spine and the scapula, are often the site of many fascial adhesions. This results in tight and tender “knots” in the area and leads to upper and mid back pain..
Dr. Joe explains the anatomy of the rhomboid muscles and then demonstrates how to perform home fascial release work using a Tai Chi Ball from OcraMed Health. He then demonstrates the correct way to strengthen the rhomboid muscles..
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Official Anabolic Aliens video of: 5 Minute Bicep Static Stretching Routine | Cool Down..
This bicep static stretching routine is to be done after your biceps workout. Control your breathing and focus on stretching out the bicep muscles as a cool down. Static stretching helps increase circulation to the muscle that is being stretched. By doing this, we can enhance muscle recovery and decrease delayed onset muscle soreness. If you are experiencing any bicep pain, I recommend this as well for relief. Stretching also increases flexibility, improves range of motion, and so much more. If you don’t already static stretch after you exercise, I highly suggest you start to. These stretching exercises take only 5 minutes to do. Cool down those biceps with these static bicep stretches and reap the benefits!
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Concentration curls are one of the most popular isolation exercises for building bigger biceps but that doesn’t mean they are the most effective. In this video, I’m going to show you why concentration curls are not working for you as much as you may have thought if you are trying to build big arms. I will break down the most common mistakes made when doing the exercise and then show you a more athletic alternative if you want to make even better gains when training your arms..
To start, it helps to define what the goal of the concentration curl really is. Most would agree, it is a bicep exercise done to get a peak contraction on the muscle. It is an isolation movement that can help you to build a better mind muscle connection with the biceps and ultimately get it to grow bigger. I would agree with the latter half of this but only if you perform the exercise the right way and learn how to get more tension on the arm during the movement..
To that end it helps to discuss the position of the arm during the concentration curl. I see many people rest their elbows on the top of their thighs when doing the exercise. This is just wrong. You are essentially creating a see-saw effect when you lower the arm on every rep and are using momentum to get the arm back up to the top. Most will not make this mistake however and instead will lower their arm onto the inner portion of their thigh..
The issue here is that pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement..
Some would then think that they just have to slide their arm even further down towards the floor to clear the elbow from the thigh. The problem here is again, the arm when curled into the top position is almost parallel to the downward force of gravity. This takes the tension off of the bicep in the very position that you want it to be at its highest..
The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep. That said, I still think there are much more effective ways to train your biceps in a more athletic way and in a way that places even more tension on the biceps in their peak contracted state..
Check out the walk away curl shown at the end of the video for a demonstration on how to do this with either a set of bands or access to a cable machine. You will feel the difference immediately and also be able to take advantage of the isometric biceps contraction that occurs in the middle of every rep that doesn’t necessarily occur on a classic dumbbell concentration curl..
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PNF Stretching, or Proprioceptive Neuromuscular Facilitation… https://stretchcoach.com/articles/pnf-stretching/…can and will rework the way you stretch for flexibility. With this form of stretching comes an incredible range of motion that often leads to a better quality of life. What exactly is PNF stretching? Having its roots in rehabilitation, PNF stretching involves targeting muscle groups and performing stretching/contracting exercises to improve flexibility and ROM. We share an overview of PNF stretching in this video. This includes some of the precautions you should take before you explore this flexibility training. It also delves into the techniques and steps you can take when doing the routines. By the end of this video you’ll have a fantastic understanding of PNF stretching, its benefits, and information to continue exploring it to improve your quality of life. Would you like to know more? Want to introduce this flexibility training into your everyday routine? Visit our site to learn more! Visit the link below: https://stretchcoach.com/articles/pnf-stretching/

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If you want to know how to get big biceps and bigger arms in general, then you better stop looking for shortcuts and start looking for ways to work harder. In this video, I show you a fast way to start adding serious size to your biceps but it is not going to be easy. In fact, while the technique can be implemented as soon as your next set of your biceps workout, you will need to bring your intensity..
The single best training tip I can give you to build bigger biceps is to start focusing on the negative of every rep of curls you perform. Now, it’s easy to simply say this but it is a whole other thing to actually do it. The reason why people forget to do this is because it is frankly uncomfortable if you do it correctly..
The negative portion of a curl is the part where you lower the bar back down from the top of the biceps curl to your thighs. Most lifters allow the weight to drop much too quickly here. This is a huge mistake. Instead, if you were to focus your effort on only one part of the lift and had to choose to do it on either the lift or the descent, you would want to do it on the lowering..
The key is to slow it down and fight it with a strong eccentric contraction of the biceps. Ideally it will take you a full 3 to 4 seconds to lower the barbell back to your thighs. This is often ignored for one very good reason that we don’t even realize until we stop to think about it. This is that there are no repercussions when performing pulling movements to remind you to not forget about the negative..
For instance, if you think about the lowering of the bar during a bench press you would see that simply allowing the bar to crash to your chest without a controlled eccentric contraction would likely not be very comfortable! The same can be said about going into the descent during a squat. Simply dropping here would likely take both you and the bar to the floor, with you under it!
On pulling movements like the barbell curl and the lat pulldown however the fear factor is gone. Allow the weights to drop too fast and they simply just either drop to your thighs or the stack just returns to its resting position. So, you will mentally have to amp up your focus and resist the eccentric if you want to get bigger biceps by doing the same exercises..
This is just one of the tips that has helped me to develop the arms that I have, and it is one of my absolute best tips I can ever give you. That said, there are many more just like this that I have built into my Ultimate Arms program at http://athleanx.com in just one six week program. Train your entire body like an athlete while placing extra focus on your slow to grow biceps and arms and see how much faster you can see arm results..
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