Find a wall free of obstacles, such as furniture placed against it or items hanging on it, and stand with your back to the wall. Stand close enough to the wall that you can easily reach it with outstretched arms. If you must bend your arms to touch the wall, move farther away.
Bend your knees slightly while maintaining a straight upper body and reach back to place the palms of your hands on the wall with your fingers facing the ceiling. Position your hands as close to each other and as high on the wall as you can comfortably.
Deepen the bend in your knees to lower your body while holding your hands against the wall. In lowering your body, you'll feel a stretch in both biceps muscles, which run from shoulder to elbow on the front side of your arms.
Hold the stretch for 30 seconds and then release it. Repeat the stretch four more times, holding each stretch for 30 seconds.
