Stretches for the Cervical Spine, Chest & Biceps

Stretches for your neck, chest and biceps can help to prevent injuries and increase flexibility. These maneuvers are beneficial for athletes, weight trainers, aerobic exercisers and even those who sit at a desk for long periods of time. Understanding how and when to safely stretch will help you reap optimal results and reduce unwanted side effects. Add pre-exercise warm-ups to your regimen for injury prevention and improved performance.

  1. When to Stretch

    • Although pre-exercise stretches have been prescribed traditionally, research is showing that they offer little to no benefit and may even be counter productive. For example, a study that was conducted by researchers from Stephen F. Austin State University and published in a 2013 issue of "Journal of Strength and Conditioning Research" found that stretching before weight training actually led to reduced strength and capability in the workout. Reserve stretching for a post-exercise cool down to improve range of motion and flexibility and to reduce your risk of injury. If you sit at a desk for work, you can also add basic neck stretches once per hour to reduce neck strain.

    Warm-ups

    • Replace pre-workout stretches with muscle warm-ups. Target your neck by rolling it clockwise and counterclockwise for at least 30 seconds in each direction without stopping. Similarly, move your shoulders move forward and backward to loosen them and finish with elbow bending and straightening to target your biceps.

    Rules of Stretching

    • Follow a general set of guidelines for all stretches focusing on your cervical spine, chest and biceps. Hold each stretch for 15 to 30 seconds. Gradually reduce your overall repetitions for each stretch as you increase the length of time you hold each stretch. Stretch only to the point of comfort and never to the point where you feel pain or strain. Breathe in and out slowly as you stretch and consciously endeavor to relax the muscle you are targeting.

    Neck Stretch Ideas

    • Stretch your neck with a dynamic and inclusive move to target multiple muscles. Start by looking forward and bending your neck to touch your chin to your chest. While keeping your head down, rotate it to the right and hold. Repeat for the left side. This stretch will work on the back and sides of your neck. Finish your neck stretches by looking upwards and then bending your neck sideways as if to touch your right ear to your right shoulder. Repeat for the left side.

    Chest and Biceps Stretch Ideas

    • Two basic stretches can hone in on most of your chest muscles and the top and bottom of your biceps muscles. Place your left palm at about shoulder height on a wall and rotate away from the wall moving clockwise, keeping your palm in place on the wall. You should feel a stretch in your chest muscles and the upper portion of your left upper arm. For your second stretch, bring your right arm behind your body and bend your elbow to place the back of your right hand around the left side of your abdomen. Gently bend your neck sideways during this stretch toward the left for an advanced stretch. Repeat both stretches for the opposite side.