Bicep tendons are often torn because of injury or overuse of the muscle. According to the American Academy of Orthopaedic Surgeons, if you decide to not have surgery on a torn bicep tendon, you will need to apply ice immediately, take anti-inflammatory medicine, rest the muscle for at least six weeks and then begin physical therapy exercises. These exercises both stretch and strengthen your muscle, allowing you to regain full use of it. Do not start new exercises without your doctor's approval.
Bicep Stretch
Begin by standing with your feet hip-width apart. Lift your arms so that they make a letter T with your body. Turn your wrists until your hands face the wall behind you. While holding this pose for 30 seconds, slowly inhale and exhale evenly. Release the pose.
Tricep Stretch
Stand with your feet below your hips, toes pointing forward. Lift the shoulder of the arm that has the torn bicep tendon. Bend the elbow, and slowly raise your forearm until it is behind your head. Now, use the unhurt hand to place pressure on this arm, until you feel a stretch. Hold for about five seconds, then release. Repeat 10 times.
Arm Curls
Arm curls allow a torn bicep tendon to strengthen itself, according to Sports Science Orthopaedic Clinic. Begin by grasping a 2-lb. weight with your injured arm. While standing with your arm by your side, bend your elbow and lift your arm up to your shoulder. Perform 10 repetitions. As your torn bicep muscle becomes stronger, begin to do the exercise with a heavier weight.
Wrist Extension
To perform a wrist extension, first sit down with your injured arm lying on a table, with a hand weight in that hand. While keeping your arm on the table, lift and lower your wrist as high as possible. Hold your wrist in the air for three seconds, and then relax for three seconds. According to Sports Science Orthopaedic Clinic, the exercise should be performed approximately five times.
