Rotator, bicep quick stretchs please.

[Murhf]

I.ve spent alot of time going thru youtube, other posts here. Can I get recomendations on what people use for mobilty and stretching please. Or maybe I.ve missed a link here. Not with bands, I know they are good but I dn.t have any, nor want to buy some at the moment. Just simple and quick would be great thanks.

[Kalidane]

I'll see if I have anything like that from the physio.  I've a couple of pages of exercises and stretches for shoulder rehab.  Shoulder dislocations could be all you're after for the rotator.

 

Not sure what bicep stretch can exist?  With the elbow locked out your biceps are as extended as your skeleton will allow.

[Leeroid]

I'll see if I have anything like that from the physio.  I've a couple of pages of exercises and stretches for shoulder rehab.  Shoulder dislocations could be all you're after for the rotator.

 

Not sure what bicep stretch can exist?  With the elbow locked out your biceps are as extended as your skeleton will allow.

There are several ways to stretch out biceps. This one hits the shoulders and biceps together.

 

http://www.drillsandskills.com/stretching/Shoulder/sd005

 

If you're not flexible enough to get into a decent position using the stretch above, then grab something horizontal to the ground at waist height, turn away from it so your hand is behind your back then stretch it out keeping elbows locked out.

[Murhf]

Thanks Leeroid thats the kind of simple I like. Kalidane any help would be great...rotator culfs are a dam pain. No one cares about them till they feel the hurt!

Iam pretty sure I injured my bicep simply from not paying any attention to the rotator culf, it connects directly to the bicep, so having a weak or injured one must surely add extra strain on the bicep. Thing is I actually stuffed the bicep doing a heavy bench. I strained it hard about 3 days before doing 1rpm dead...ignored the slight pain. Carried on to bench and about 6 inches comming up off the chest...boom bicep hurts like hell. Wasn.t sure if I.d get the bar back up, did have a spotter luckly. Been 3 weeks off now, tryed just doing legs but even that became to much for the bi. Doing a lot of shoulder mobilty work, in prep for when I eventually get back...hopefully this next week.