If you're suffering from mild to moderate biceps pain, there's a chance that it's caused by one of a couple of problems. Excessive exercise can result in a strained or torn biceps muscle, or you could be suffering from tendonitis in your muscle. Because there are many possible causes for the biceps pain you're experiencing, check with your doctor to determine whether your problem is caused by a more serious condition.
Bicep Stretch
Stand next to a wall, table or other sturdy and stable object with your injured arm resting on the support. Keep your back and neck directly over your hips and the back of your hand on the wall or table. Gently turn or lower your body by bending your knees or turning your hips until you feel a stretch in your injured biceps. Hold this stretch for about 15 seconds and release. Repeat four times or as directed by your doctor or therapist.
Pendulum Swings
Your doctor may prescribe this exercise following treatment for your biceps pain if it is caused by tendonitis. Stand next to a counter or table and rest your uninjured arm on it for support. Bend at your waist and let your injured arm swing freely with the force of gravity. Gently move your upper body until your hanging arm begins to swing back and forth. Repeat 25 times as directed by your doctor.
Shoulder Flexion
Stand with your feet about shoulder-width apart and your arms hanging by your sides. Keep your elbow straight and gently lift your injured arm in front of your body. Lift as high as you can go without serious pain, and try to continue this movement until your arm is pointing at the ceiling. Hold this position for five seconds and repeat 10 times. Perform three sets of this exercise daily.
Isometric Bicep Contraction
Stand with your feet shoulder-width apart and your injured arm bent to a 90-degree angle with your elbow tucked into your hip and your palm facing the ceiling. Use your other hand to apply pressure and gently contract your injured bicep as if you were trying to curl your other arm. Apply enough force that you can't move your injured hand up or down. Hold this contraction for about five seconds and repeat 10 times.
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