This stretch targets the biceps muscles of the upper arm that bend the elbow and flex the arm forward at the shoulder joint. These strong muscles run alongside nerves that stem from the neck and run into the arm, and when tight or swollen, they can restrict the nerves and cause pain, weakness, or pins and needles. The biceps also play a strong role in posture; short biceps roll the shoulders forward and down, increasing strain on the triceps and upper back muscles.
Stand with one arm against a wall, extending it back behind you at shoulder height, fingers spread wide. Maintaining contact with the your hand and the wall, turn your body away until a gentle stretch is felt along the upper arm or inside surface of the elbow. Slowly side-bend your neck away from the side you’re stretching to increase the stretch further. Hold for 30 seconds, then slowly relax your neck back to neutral and release your arm. Repeat on the opposite side.