A bicep tendon is a band of fibrous connective tissue in your arm. There are actually two tendons for each arm. One connects the top of the bicep muscle to the shoulder and the other connects the bottom of the biceps to the radius bone in the forearm and crosses the elbow. These tendons assist the biceps to perform its jobs, which are to bend the elbow and rotate the forearm to bring the palm face up.
Stretching Instructions
A bicep tendon stretch is really any stretch for the bicep muscle. Lengthening the biceps through first extending the elbow, which is the opposite motion to the biceps job of flexing the elbow, makes the length of the tendon to increase also as the angle of the elbow increases. To stretch the biceps, extend your arms straight behind you and place the backs of your hands on a flat surface like a table or counter. Then, bend your knees and lower your body until you feel the stretch. Hold the stretch for a minimum of 15 seconds as long as the stretch doesn't cause pain.
Benefits
Stretching the biceps increases flexibility and range of motion at the elbow. Also, stretching the tendons prevents and treats bicep tendonitis, a common condition characterized by inflammation in the bicep tendon. Overuse of the tendons through prolonged and repetitive activity is the primary cause of bicep tendonitis. Inflammation of the bicep tendon increases the danger of a rupture, which is a painful and serious injury. You should perform bicep stretches for the tendon three times a day in sets of three to four to relieve bicep tendonitis.
Warnings
The bicep tendon stretch is a static stretch. You move the joint to the point where you feel a stretch and then hold the position for generally 15 to 30 seconds in static stretching. Although this type of stretching of the bicep tendon is beneficial in certain situations such as after a bicep workout, static stretching before weightlifting or sports makes you weaker and reduces athletic performance.
Considerations
Even with bicep tendonitis, there are times when stretching is inadvisable. Rest is important for rehabilitation of the bicep tendon. Generally, three weeks of rest is enough before beginning stretches, but check with your physician before stretching if you suspect that there is a problem with your tendon.
References
- Itendonitis: Bicep Tendonitis Information
- Sport Net Doc; Inflammation of the Biceps Tendon; Ulrich Fredberg
- Physio Advisor: Biceps Tendonitis
- Physio Advisor: Bicep Stretches
- Brian Mac Sports Coach; Conditioning: How Does Static Stretching Affect an Athletes Performance; Dr. Larry McDaniel and Bobbi Joe Dykstra
