Napra

Brachialis-SMR

Stretching & mobilityIntermediate Biceps Foam roller
Brachialis-SMR, step 1
1. Lie on your side with the outside of the upper arm on the foam roller, the arm roughly in line with your body.
Brachialis-SMR, step 2
2. Lift your hips so your weight rests on the arm and your feet, letting the roller work the front of the upper arm. Hold 10–30 s, breathing, then switch arms.

How to do it

  1. Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
  2. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

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