Your biceps consists of three muscles --- the biceps brachii, brachialis and brachioradialis --- that are responsible for flexion of the elbow, as well as forward and internal rotation of the forearm towards your shoulder. The bicep muscles are located in the anterior portion of your upper arm, and your bicep tendons attach the bicep muscles to the bones in your shoulder and elbow. These muscles and tendons may become strained or torn, resulting in a loss of strength and mobility. Your physician will recommend range of motion and strengthening exercises as part of the rehabilitation process.
Bicep Stretch
The primary goal of rehabilitation from a bicep injury is to restore elasticity of the biceps muscles and promote pain-free range of motion in your shoulders, forearm and upper arm. A bicep stretch increases the circulation of oxygenated blood and nutrients to the muscles, tendons and joints in your involved arm and promotes coordination and flexibility. Begin by standing upright. Raise your arms to shoulder height, ensuring that your palms are facing up. Move your arms backward until you feel a gentle stretch in your biceps. Hold this position for 5 seconds and relax. Perform one set of 10 repetitions, twice daily to stretch your biceps as well as the muscles in your shoulder.
Wrist Flexor Stretch
Another stretch your physician may recommend as part of the rehabilitation process is a wrist flexor stretch. Perform a wrist flexor stretch by extending your involved arm forward, ensuring that your elbow remains straight and your palm is facing up. Place the palm and fingers of your uninvolved hand across the palm and fingers of your affected hand. Slowly draw back on until your feel a gentle stretch in your involved forearm. Hold this position for 5 seconds and relax. Perform one set of 10 repetitions, twice daily to improve flexibility and range of motion in your forearm.
Shoulder Blade Squeezes
Bicep tendonitis is a medical condition characterized by inflammation and damage of the bicep tendons, resulting in pain in the front of the shoulders and upper arm. This condition is typically caused by repetitive overhead movements or prolonged activities that place an excess amount of strain on the biceps tendons. Shoulder blade squeeze is an exercise that your physician may recommend to improve circulation and reduce pain and inflammation in your shoulders and upper arm. Begin by standing upright with your torso straight. Slightly tuck your chin, and bring your shoulders slightly backward. Slowly begin to squeeze your shoulder blades together. Squeeze as hard and as far as possible, holding each squeeze for 5 seconds. Perform one set of 10 repetitions.
Bicep Curls
Your physician will also recommend strengthening exercises as part of the rehabilitation process. This exercise promotes muscular balance, coordination and postural awareness. It also strengthens the muscles and tendons in your biceps, shoulders, forearm and reduces your injury potential. Standing upright with both arms fully extended at your side, hold a 5-lb. dumbbell in each hand with your palms facing forward. Bend your elbows to a 100 degree angle and bring your arms towards your chest. Hold this position for 5 seconds and return to the starting position. Perform one set of 10 repetitions, once daily.
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