Your biceps muscle is the muscle that rests on the front of the arm. While the muscle is very strong, it can be subject to injury from lifting too heavy a weight or straining the muscle too hard. If you experience a biceps injury, rehabilitation can help you to slowly regain strength and reduce muscle tension as you start to recover. However, before beginning rehabilitation exercises, it's important to obtain clearance from your doctor to ensure your muscle is strong enough to exercise.
Bicep Curls
Bicep curls are a staple for resistance training, but should be performed with light weights following a bicep tear. These should be the only exercise performed in the first two weeks after injury that does not require surgery. Begin by holding a light handweight -- between 2 and 5 lbs. -- in each hand. Slowly curl the weights in toward your chest with your hands facing your chest. Lower the weights and repeat the exercise 10 to 15 times, if you are able. Rest for 30 seconds to one minute, then repeat the set one more time.
Supinated Forearm Flexion
The supinated forearm flexion exercise can encourage range of motion after you experience a biceps tear. Begin by holding your arms at shoulder height with your palms facing the ceiling. Bend your arm at the elbow, reaching your hands toward your shoulders, if possible. Straighten the arms and repeat the exercise 10 times. Rest for 30 seconds to one minute, then repeat the exercise for an additional set. As you increase in strength, you can hold a light dumbbell in each hand.
Isometric Extension Exercise
The isometric extension exercise involves minimal range of motion, but can strengthen the biceps following injury. Start by placing your arms on a table or desk, with your palms facing up. Push down with your palms to resist against the table, pushing down on the table for 10 seconds. Release the exercise and repeat the contraction five times. Rest for 30 seconds, then repeat the exercise for an additional set.
Shoulder Bend
This exercise improves range of motion in the bicep region following injury. Start with your arms extended at shoulder height and your palms facing away from your body. Bend your arms at your elbows to pull your hands in toward your chest. You should feel the biceps contracting slightly as you do. Open the hands to repeat the exercise. Continue opening and closing your arms for 10 repetitions. Rest for 30 seconds to one minute, then repeat the exercise for two additional sets.
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