The Biceps muscle extends from the forearm to two separate attachments in the shoulder.  Since this muscle crosses both the elbow and the shoulder it has actions on both joints.  The Biceps act in stabilizing the forearm and shoulder through any type of lifting or throwing motion.  It also helps the forearm rotate back to a neutral position.

To stretch your Bicep:

1. Start by placing your hand on wall a little lower than shoulder height.
2. With your hand on the wall make sure your thumb is pointing down toward the floor.
3. Turn your shoulders so you are facing squarely away from the wall.
4. Bend your knees.
5. As your shoulder extends straighten your elbow.
6. You should feel a stretch across the length of you Biceps muscle.
7. Hold for at least 20 seconds and try the other side.

If you do not feel a stretch place your hand higher on the wall and repeat.