Easy Exercises to Help Ease Biceps Pain At Home
Biceps pain is extremely common! Most people experience some degree of biceps pain in their lifetime which may cause mild to severe discomfort, depending on how bad the injury is. People most likely to suffer from biceps pain are usually frequent weight lifters or those who perform heavy lifting tasks as a part of their job requirements – such as carrying heavy furniture.
Biceps pain can interfere with your normal routine as it directly affects your arms and hands.
However, not to worry, this pain is common and in this article, I’m going to include 3 simple exercises you can do at home to ease your biceps pain.
Exercise #1: Biceps Stretch
In order to decrease the tension in your muscles, it is important you stretch out your biceps. It will also help ease your pain and it can be used as a warmup exercise. The steps are mentioned below:
- Place your hand on a wall, in a way that it is slightly higher than your hip. (Do not stretch your arm upwards)
- Now you begin to lean towards the wall
- You should be in a perpendicular direction to the wall.
- Hold this position for 30 seconds.
Repeat this exercise at least 3 times to see quick improvement. It is important that you feel some stretch of muscles. If you do not feel a stretch, try raising your hand a bit higher.
Exercise #2: Active Biceps Release
In this exercise, the main focus is applying pressure over the muscle belly in a soft spot to help increase circulation in the bicep.
- Find the tender muscle points on which you will be focusing most of your pressure.
- Move your arm back and forth.
- Do this for 30 seconds – completing around 10 to 15 elbow movments.
It is as simple. The main objective behind this exercise is that we have to break up any tension and adhesion in the muscle by increasing circulation in the tender spots of the bicep. This one is an all rounder, with increased circulation, your whole arm will feel better.
Exercise #3: Scraping your Biceps
While scraping, circulation increases in your tissues and breaks up any adherence that may be causing pain. Even though scraping requires some expensive tools, in this exercise I will teach you how to perform this method with a butter knife.
- Start by putting some lotion on your arms – specifically over the area of the biceps that is most inflamed.
- Hold your butter knife at a 45 degree angle.
- Use the back end of your butter knife and stroke the bicep that hurts.
- Make sure the strokes are long.
- Do this method for 30 to 45 seconds
- Relax and stretch to see how you feel.
With this technique, you should feel better. Be careful not to overdo it because that can cause serious muscle soreness.
These 3 exercises will help you feel better and can be added to your weekly routine or warmups. If you want to schedule an appointment, just visit ProTailored Physical Therapy’s website or you can reach us directly at: (260) 739-0300.