Physical therapy, including stretching and strengthening exercises, is an essential component of a rehabilitation program after suffering an upper-arm injury. Depending on the type of injury, exercises should target the elbow flexors, including the biceps, brachialis and brachioradialis muscles, and the triceps muscle, which facilitates elbow extension ranges of motion. Consult with a physical therapist regarding the most appropriate exercises for your particular injury.
Standing Biceps Stretch
The Summit Medical Group recommends performing this stretch if you suffer from biceps tendinitis, and it also may help rehabilitate other types of injuries. Although it is called the standing biceps stretch, the exercise targets the other elbow-flexor muscles as well. Stand with your injured arm 2 to 3 feet away from a door frame. Extend your arm sideways and place your hand on the frame with your palm facing downward. Rotate your torso in the opposite direction until you feel a gentle stretch through the front of your upper arm. Hold the stretch for 10 to 30 seconds.
Overhead Triceps Stretch
As the name suggests, the overhead triceps stretch targets the triceps muscle, which is located on the back of your upper arm. Performing the stretch may help rehabilitate triceps muscle strains or tears. Sit or stand upright and extend your injured arm overhead. Flex your elbow and reach down the middle of your back with your hand until you feel a light stretch through your triceps, then hold for 10 to 30 seconds. Cross your opposite arm over your head and pull on the elbow of your injured arm, if necessary, to help deepen the stretch.
Biceps Curls
Performing curls strengthens the biceps and the other elbow flexors through flexion and extension ranges of motion. The muscles contract to pull your hands toward your shoulder during the flexion phase of the exercise, and to control the speed of movement during the extension phase. Stand with your elbows fully extended and hands by your thighs. Hold dumbbells, soup cans or some other weighted object in your hands with your palms facing forward. Repeatedly flex and extend your arms while keeping your elbows tucked close to your ribs. Avoid rotating your forearms during either phase of the exercise. You can also perform biceps curls with one arm at a time.
Overhead Triceps Extensions
Although overhead triceps extensions are designed to strengthen the triceps, the exercise also stretches the triceps as you flex your arms behind your head, similar to the overhead triceps stretch. Stand and hold a dumbbell over your head with your palms facing upward. Flex your elbows slowly, lowering the dumbbell behind your head as far as possible, then extend your arms, returning them to the starting position. Keep your elbows in place just above your ears throughout the movement. Perform six to 15 repetitions, depending on the weight of the dumbbell.
References
- "Essentials of Athletic Injury Management"; William E. Prentice; 2008
- Get Body Smart: Muscles that Act on the Forearm
- Summit Medical Group: Biceps Tendonitis Rehabilitation Exercises
- American Council on Exercise: Overhead Triceps Stretch
- American Council on Exercise: Standing Dumbbell Overhead Triceps Extension
