Main muscles involved: Biceps Brachii, Brachialis, Coracobrachialis, Brachioradialis)
The following bicep stretches are designed to improve the flexibility of the biceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, each stretch should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally, you should choose one or two bicep stretches that feel comfortable for you and repeat them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.
Begin with your back and neck straight and your arm supported behind you on a bench or table. Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-free (figure 2). Hold for 15 seconds and repeat 4 times.
Biceps Self Massage Exercises
The following biceps self massage exercises are designed to improve the flexibility of the biceps muscle and are an excellent addition to the above bicep stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
Foam Roller Biceps Release
Place the roller under your biceps (upper arm muscle) as demonstrated (figure 4). Using your arm and legs, slowly move your body side to side allowing the roller to massage your biceps muscle. Breathe normally keeping your arm relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain.