Stretching Exercises For Sore Biceps

When Do The Biceps Become Sore?

The biceps muscle is one of those few muscles in the body which is constantly working and gets very little rest. This muscle is located in front of the upper part of the arm and passes from the elbow to the shoulder. Usually when an individual is involved with work which requires prolonged use of the arms like doing repetitive heavy lifting, playing sports, weightlifting then these muscles get fatigued due to being overworked and then they start to cause pain and discomfort in the shoulder and this is the cause of the biceps getting sore. Hence, it is extremely important for individuals who work hard with their hands to perform stretching exercises everyday before going out to work or play so that their arms feel rested and will be ready for the day’s ordeal. Below mentioned are some of the stretching exercises that an individual can do easily in the morning before leaving for work to keep the biceps intact and healthy.

Stretching Exercises For Sore Biceps

Exercises To Stretch The Biceps?

It is important that before beginning any exercise regimen, you try to make it a daily routine and a part of your life to get best results. It is also important to wear loose fitting clothing when doing exercises so that the body is comfortable. To begin with, start with exercises that are easier and lighter to do and then gradually you can advance to more difficult exercises. In case, if you feel worsening pain and other symptoms when doing exercises then it is preferred to stop the exercises. It is also recommended to consult the physician once before beginning any exercise regimen.

Stretching the Biceps in a Standing Position: To do this exercise, you first need to stand with the feet a little bit apart. Now roll the shoulders upwards and backwards. Now hold the hands behind the back and try to straighten the arms. While grasping the hands the palms should be facing either up or down as this provides a better stretch for the biceps muscle. To feel yet another stretch, come back to the normal standing position. Next, try and lift the hands above shoulder and keep it perpendicular to the ground until a stretch is felt as shown in the picture. This exercise also stretches the biceps to a significant degree along with the other muscles of the shoulder joint. Maintain this position for about half a minute and then return to the normal standing position.

Stretching the Biceps in a Sitting Position: To do this exercise, sit on the floor with the knees bent. Now roll the shoulders backwards and stretch the neck vertically. Now, place your hand behind your back with the fingers pointing away from the hips. The distance between the hands and the body should be such that a stretch is felt in the hands. Maintain this stretch for at least half a minute and then come back to the normal position. Repeat this exercise at least five times.

Stretching the Biceps Utilizing a Foam Roller: To do this exercise, place a foam roller on the floor. Now, lie on the side of the roller and place the armpit of one hand on the middle of the roller. Now, place the elbow in such a way that it is parallel to the ground like when raising the hand. While doing this you can support the body by using the other hand. Now, lean the front of the bottom half of the hand on the roller making sure that palms face upwards. Now use the other hand to move the body side to side. When you do this, the roller will move between the shoulder and elbow thus soothing the biceps muscles. Do it for a few seconds and then stop and repeat it two or three times. Do the same thing for the opposite hand as well.

Yoga Poses For Sore Biceps

Apart from the simple exercises mentioned above which can soothe the biceps muscle and you can be ready for your everyday work, you can also practice some yoga poses which go a long way in treating sore biceps muscles. Below mentioned are some simple yoga poses which you can incorporate in your daily lives for biceps stretches.

Eka Bhuja Swastikasana: This is also called as One-Armed Swastika Pose. To do this exercise, you need to lie straight on the stomach with face down. Stretch the arm out so that it is at 90 degrees to the side of the body with the palms facing downwards at the level of the forehead. Now while exhaling without doing anything with the right hand turn towards the right and try and move the left hand in an effort to touch the right hand. Now, bend the left knee such that the sole of the foot touches the floor. Try and extend the back as much as possible such that a stretch is felt across the body from the foot to the skull and turn the head to the left such that your eyes look at the roof. When you do this, you will experience a significant stretch in the right arm. Now remain in that position for a few seconds and then come back to the normal position. Now repeat the same for the left hand.

Eka Bhuja Padmasana: This is also called as One Armed Lotus Pose. To do this exercise, come to the One Armed Swastika Pose and lift the head off the floor. Curl the fingers of the right hand to form a fist and bend the right elbow such that you are able to swing the right wrist underneath the chin. When doing this, the thumb side of the right forearm, the right wrist, and the right hand will come to the floor. Now, use the chin to press on the wrist and try and increase the stretch.

Eka Bhuja Virasana: This is also called as One Armed Hero Pose. To do this exercise, lie down on the floor on your back keeping the legs together and the arms at the sides with the palms facing down. Now bend the right knee so that the sole of the foot touches the floor and roll slightly on the left. Bending the right elbow, bring the right hand and wrist behind the right rib cage as near to the right shoulder blade as possible. Now slowly roll towards the right allowing the full body weight to be put on the right hand. Then straighten the leg again and do it for the opposite hand by bending the left leg and doing the same routine. This position provides a very strong stretch and soothes the biceps muscle.

These above mentioned exercises and yoga asanas can go a long way in helping with Sore Biceps Muscles but they need to be done regularly before leaving for work. In case of an individual experiences increased pain when doing these exercises then it is recommended to stop the exercises immediately.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:February 27, 2019

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