Muscles come in many shapes and sizes. Tendons attach the ends of muscles to bone. Short muscles with long tendons can and should be exercised just as any other muscle group in the body, but knowing where these muscles are may help you cater your exercise program to meet specific needs, such as increasing the size of your biceps or strengthening your hips.
Biceps
The bicep is a relatively short muscle with two tendons that attach the upper portion of the muscle to the shoulder joint, and one longer, thicker tendon that attaches the lower portion of the bicep muscle to the elbow joint. Safe and easy biceps exercises may include the biceps curl, which can be performed with or without weights. Stand or sit with elbows tucked in toward the sides. Extend your arms, make a fist or grasp dumbbells, and lift your hands toward your chest, keeping your elbows in place by your sides. Pause for a moment and then slowly lower your hands to your starting position.
Forearm
The extensor carpi radialis brevis is a short muscle found in the forearm, extending from the distal or lower end of the upper arm or humerus bone down to the middle of the forearm. This muscle enables you to bend your elbow and extend your hand. The bottom of the tendon attaches this muscle to the bottom of your third finger. Seated, work this muscle by placing your forearm on your thigh, palm facing down to the floor. Keeping the arm against the thigh, lift your hand upward and then return to the starting position. You can also do this exercise with resistance bands or light dumbbells for added challenge.
Hip
The tensor fasciae latae is a short muscle found on the outside of your hip. The upper head of the short muscle attaches to the mid-portion of the hip bone crest, while the lower end of the muscle is attached by a very long tendon to an insertion point just beneath the patella or kneecap. This short muscle is responsible for enabling you to flex your hip and move your leg away from the center of your body. Sideways leg extensions will work this short muscle. Stand with your feet together. Hold onto a chair or wall for balance and then flex your toes upward and lift your leg sideways out from your body, keeping your knee straight. Hold a moment, and then lower your foot to the starting position.
Calf
The calf muscle is a short muscle found on the back of the lower leg. The calf muscle connects to the soleus muscle, or the smooth length of muscle directly beneath the ball of the calf. It also connects to the back of the heel by the Achilles tendon, a very long, thick tendon. Calf exercises that flex and extend the foot may exercise both the muscle and the tendon attachment. Stand with your feet shoulder-distance apart. Lift your body weight onto your toes until you feel a strong contraction in your calf muscles. Hold and then lower. You may also stand with the balls of your foot on a step or stair. Lift upward and then lower your body until your heels are slightly lower than your toes. This elongated stretch is good for the Achilles tendon.
