{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Standing Biceps Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Wall Biceps Stretch",
      "kind": "common"
    },
    {
      "text": "Wall Chest and Biceps Stretch",
      "kind": "common"
    },
    {
      "text": "Standing biceps stretch left",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stretched"
      },
      {
        "muscle": "brachialis",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "wall"
      ]
    ]
  },
  "external_ids": {
    "wger": "1232"
  },
  "id": "oec:wall-biceps-stretch",
  "instructions": {
    "setup": [
      "Stand sideways next to a wall with your feet hip-width apart.",
      "Extend the arm closest to the wall straight behind you at approximately shoulder height.",
      "Place your palm flat against the wall, pointing your fingers directly behind you or slightly downward."
    ],
    "steps": [
      "Keep your arm extended and your shoulder packed down away from your ear.",
      "Slowly rotate your chest and torso away from the wall until you feel a gentle stretch across the front of your arm and shoulder.",
      "Hold the position steadily without bouncing.",
      "Gently rotate back toward the wall to release the tension, then switch sides."
    ],
    "breathing": "Breathe smoothly and deeply, relaxing deeper into the stretch with each exhalation.",
    "cues": [
      "Keep the shoulder down",
      "Turn your chest away",
      "Maintain a straight arm"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulder up toward the ear",
        "correction": "Depress the shoulder blade down and back before rotating your torso."
      },
      {
        "fault": "Bending the working elbow",
        "correction": "Keep the arm fully extended to ensure the stretch reaches the biceps rather than only the chest."
      },
      {
        "fault": "Aggressively forcing the torso rotation",
        "correction": "Rotate gradually and stop at a comfortable, pain-free stretch sensation."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this stretch if you experience sharp anterior shoulder impingement or pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Wall Biceps Stretch",
  "previous_ids": [
    "oec:standing-biceps-stretch-left"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing biceps stretch left",
        "url": "https://wger.de/en/exercise/1232/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Lynn_McIntyre"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing static stretch that lengthens the biceps brachii, anterior deltoid, and chest against a wall."
}