If you develop a biceps injury, such as biceps tendonitis or a biceps rupture, it can often take some time for it to heal and for you to return to normal activity levels. Typically, your health care provider will recommend extended rest and recovery time after injury and initial treatment, such as icing. Eventually, you can perform bicep rehabilitation exercises to encourage your biceps and the surrounding area to heal properly and also to prevent further injury.
Elbow Range of Motion
To first help rehabilitate biceps after an injury, start with simple range-of-motion exercises, such as the elbow exercise. Stand erect with your arms down by your sides. Bend at the elbow of the injured arm and lift your forearm up toward your shoulder. Your shoulder should be relaxed -- don't allow it to rotate forward or backward. Begin with deliberate and gentle movement and hold for about 15 seconds once your hand reaches your shoulder, recommends Sports Medicine Advisor. Release slowly and complete a few more repetitions. As with all rehabilitation exercises, if you begin to experience pain during the activity, stop the exercise.
Biceps Stretch
Gentle stretching can help rehabilitate a biceps injury more effectively because it doesn't involve jerking or jarring movements, encourages blood flow to the injury area and can help release tightness in muscles, joints, tendons and surrounding connective tissue. Stand erect near a wall with the side of your injured arm near it. Keep about 6 inches distance between your body and the wall and gently raise your arm and place a flat hand on the wall. Keep your arm straight but do not lock your elbow. Slowly turn your body slightly until you feel a gentle stretch in your biceps area, recommends iTendonitis.com. Hold for 15 to 20 seconds and repeat two to three times. If you feel pain, stop the exercise.
If you're not experiencing any discomfort or pain during the initial biceps stretch exercise, align the same side of your body with the wall again and begin walking your fingers up the wall until you feel a slightly stronger stretch in your biceps. Keep your arm straight and only walk your fingers up the wall as far as it is comfortable. Hold for 15 to 20 seconds and repeat the stretch a few times more.
Side-Lying External Rotation
Another stretch that can help rehabilitate biceps injuries is the side-lying external rotation exercise. You can perform this exercise on your bed or the floor. Lie on the opposite side of your injured arm. Hold the injured arm next to your "up" side and gently bend your elbow 90 degrees and allow it to lower down until your hand touches the bed or floor. Raise your forearm up again parallel with your upper arm. Hold each position a few seconds and repeat three to four times. Add more repetitions and hand weights as your arm gets stronger. Only add weight to the exercise if you're no longer experiencing biceps pain, recommends iTendonitis.com.
Biceps Curls
Once you begin to heal from your biceps injury, you can add some traditional exercises to your rehabilitation workout, such as biceps curls, with or without weights. If you use hand weights, keep the weight light, even if you were used to lifting more weight before your injury. Stand or sit for biceps curls. Keep your arms close to your sides and bend at the elbow of the working arm to bring your forearm and hand up toward your shoulder. Your palm should face your shoulder as you raise your forearm, whether you're holding weights or not. Complete approximately eight repetitions and three sets. Avoid rushing through lifts.
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