Biceps - Triceps
The Biceps and Triceps make up the main muscles of the upper-arm, with the Triceps (the muscle at the rear) making up approxiamtely 2/3rds of the upper arm mass.
The Biceps originate on an area at the top of the Scapula or shoulder blade, near the shoulder joint, and go down to attach below the elbow on one of the two forearm bones called the Radius. Its main action is to flex the arm at the elbow joint. This movement is assisted by two other muscles, Brachialis and Brachio-Radialis.
The Triceps muscle originates at the posterior/ lateral edge of the Scapular and goes down to attach below the elbow on the second forearm bone called the Ulna. The Ulna and Radius are situated side by side.
The normal range of movement for the elbow joint, is 150 degrees of flexion (taking the lower arm up to the biceps), and 180 degrees of extension, (straightening out of the arm). Turning the lower arm so that your palm faces upwards, (Supination) 90 degrees, and turning the lower arm, so that the palm faces downwards, (Pronation) 90 degrees.
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Easy Hand Down Spine (partner)
1. While seated, extend one arm down the center of your spine, elbow pointing upward.
2. Your partner will pull down gently on your wrist while pushing down gently on your elbow.
3. Exhale slowly, communicating with your partner throughout the stretch.
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Easy-Moderate Hand Down Spine
1. Extend one hand down the center of your back, fingers pointing downward.
2. Use the other hand to grasp the elbow.
3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
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Moderate Tricep Dip-Eccentric
1. Place your hands on the edge of a secure chair, with your fingers pointing forward.
2. With your legs extended out to the front, lower your buttocks to the floor.
3. Hold the position when your arms are in the downward phase, in order to feel the stretch. Avoid holding too long, as you will not be able to rise .
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Moderate-Hard Tricep Interlock
1. Extend one arm down your back, fingers bent, palm facing your spine. Bend your other arm behind your back, palm facing outward with your fingers bent.
2. Aim to grasp both hands with your fingers. Exhale, pulling on both arms, keeping the fingers interlocked.
3. Be careful if you have long fingernails.
4. If you can’t grasp the hands, use a towel.
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Moderate Tricep-Double Arm Pull Over
1. Hold a suitable weighted dumb-bell in both hands with your arms straight.
2. Exhale, lowering the weight downward by bending at the elbow joint, making sure that you don’t hit your head with the weight.
3. Hold the position in the downward phase, keeping your elbows close to your ears. Inhale, lifting the weight back up.
4. Avoid using a weight that is too heavy, and, if necessary, have a partner take the weight from you in the downward phase.
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Easy Bicep-Wall Stretch
1. Place the palm, inner elbow, and shoulder of one arm against the wall.
2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and pectoral muscles.
3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.
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Easy Biceps-Weight Assisted
1. Sit on a chair with one hand crossed on the opposite leg, placing your palm on the thigh.
2. Holding a light weight in the other hand, keep the arm straight between your legs, resting on your forearm against your wrists.
3. Allow the weight to straighten your arm while keeping your back straight and shoulders back.
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Easy-Moderate Pole Arm Roll
1. Extend one arm behind, grasping onto a pole, or similar secure object.
2. Your arm should be straight, with your elbow facing upward, and your thumb underneath your fingers.
3. Exhale, slowly rolling your arm around, so that your elbow faces the floor.
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