This video, I'm going to show you how to fix bicep muscle
pain in 30 seconds. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, I'm going to show easy
exercises that may give quick relief for strains and pains of
the bicep muscle. This is especially good too for
bicepital tendonitis. I'm going to break this video up into
three separate parts. Each part will focus on different
exercises geared towards giving relief just in a different way.
So, to get the best results, make sure to go through all
three parts and use what gives you the best relief. As a
bonus, all of these can be done at home. They require no
special equipment and may give quick bicep muscle pain relief
even within 30 seconds. So, let's get started. In this
part, we're going to get quick relief by targeting muscle
pains, strains, and tightness and soft tissue issues like
bicipital tendonitis. This is known as gua sha or muscle
scraping and it's really easy to do. We just need a couple of
things. The first being a form of lubrication. I'm going to be
using coconut oil massage lotion but you can use any
cream or lotions that are designed to be put on the skin.
What we need next is a large metal spoon. You want one with
a little bit more thickness to it. You'll get better results.
So, start off by putting lubrication pretty much over
the whole arm from the shoulder to the elbow to the wrist.
We're going to focus on everything. With the spoon, it
doesn't matter what part you use. I like to use the handle.
So, what I'm going to do is start off by just having my arm
nice and relax especially the bicep muscle. Take your spoon,
angle it roughly at about 30 to degrees. Start right at the
elbow, right at the bottom of the bicep. You're going to
apply enough pressure in there where it's going to cause a
good self massage but not causing any discomfort. Apply
pressure and then do a slow gliding motion upwards over
that muscle. It usually feels really really good. I try to go
over one spot roughly about five times and with each
repetition, try to dig in there just a little bit more only to
your comfort level. Do this over the complete bicep. When
you do this, you may notice that red pockets start to form
also on the top of the skin. I don't know if you can really
see it over the video right here. That's blood flow coming
into the area which is a good thing. It helps promote
healing. When you do this too, you may find that some spots
just feel really really gritty, almost like sandpaper. That's a
spot of adhesion that you're going to want to focus on a
little bit more. So, spend some more time over that area and
try to break that up as much as you can. You may find that it
helps improve range of motion and lessens tightness and pain.
I'm going to focus on the whole bicep. I'm going to do the back
of the arm over the tricep. I'm also going to go around the
elbow and when you do this around the elbow, make sure to
stay off any bony spot. You only want to go over soft
tissue because if you go over bone, it can cause some
irritation but go over the elbow, go over the forearm
right here and focus on any spot that feels tight and achy
or painful and try to break up that tightness as much as you
can. When it comes to bicipital tendonitis, you really want to
focus on the anterior part of the shoulder right here. So, I
like to almost take the tips right here and start digging in
there. If any of those spots just feel really tight and
achy, again, spend a little bit more time in there and
hopefully, you'll break up that tightness and get some relief.
After you've done all of that, what I would recommend is
experimenting with different angles of the spoon. So,
instead of going straight up with it, you can go off to the
side right here. You may notice that it hits those muscle
fibers just a little bit differently and will give you
better results. So, experiment with different positions of the
spoon and also different angles of the spoon. To take this one
to the next level, you can also put the muscle through an
active movement. Engage it and then do the same thing. So,
let's say that I have a very painful movement when I flex my
bicep just like this like right here for me. I just start to
get pain right there over the bicep. What I'm going to do is
go right up to that point and then focus on the spot that
feels very tight and achy doing this method right here and I'm
going to relax and then I'm going to flex my arm again.
You'll probably notice that you have a little bit more range of
motion or less pain now with this movement. So, what you
want to do is just keep doing this right here for about three
to five times and see if you can break up that muscle
tightness just a little bit more so you'll have more
pain-free range of motion but you can also go with different
elbow placements like this turning the arm inward, turning
it out and also focusing on the shoulder right here at the same
time but again, just go through different movements, different
angles with the spoon right here, really explore the area,
experiment with it, and use any positions, movements, or spots
of the spoon right here that work better for you. So, here's
another really easy way to knock out muscle tightness and
get some quick pain relief. The great part about this one, you
can pretty much do it anywhere and anytime. Let's say that I
just got done doing bicep curls for the first time in a while
and I'm just having a lot of discomfort over the biceps
maybe I can't straighten my arm out like this. So, what I'm
going to do is try to straighten my arm out as much
as I can. I'm going to take the thumb on the other side's hand
and then I'm going to start right at the elbow right at the
beginning of that bicep. What you want to do during this
exercise is press into that muscle and apply pressure but
not enough to cause discomfort only towards a good self
massage. So, once I have enough pressure in there, now what I'm
going to do is curl my arm like this, activate that bicep
muscle and go up as far as I can. You'll notice a lot of
pressure is going to be put over that bicep. It usually
feels really good. So, I go up all the way and then I'm just
going to come back down like this. Do this one nice and
slowly for about 10 to 15 repetitions. With each
repetition, try to press into it just a little bit more and
really focus on trying to build more motion across the elbow
trying to curl upwards as much as you can. From there, I'm
just going to move up a little bit over that bicep and then
repeat this. You're going to go from the towards the middle all
the way up towards the shoulder just like this I would also
recommend going off to the sides you're going to notice
that one certain spot is just the most painful tight and achy
at that point you want to stop and throw more repetitions and
sets in always focus on the spots that need it the most but
afterwards see how your arm feels if you're able to
straighten more or just have a lot more pain free range of
motion you know this is working for you in this part we're
going to focus on lengthening the bicep muscle to hopefully
have more pain-free range of motion. This one can offer a
very deep stretch into that muscle. You're going to start
off on a floor lying on your stomach. Whatever side that
you're having pain, let's say it's my left side right here.
I'm going to straighten my arm at the elbow, palm side down,
and then press my hand into the floor. My arm is going straight
away from me. The movement from here is very very easy. I'm
just going to use my body weight to turn in the opposite
direction. The more that you turn the more that you're going
to feel a deep stretch into that bicep muscle only go to
your comfort level you want to hold this one comfortably for
about 20 seconds from there you're just going to relax take
a breather and then repeat this one three to five times and I
do recommend doing this on both sides to keep them in balance
so here's a way to stretch your bicep pretty much anywhere we
just need a wall or a door I'm going to take my palm have my
fingers pointed straight down and then press into the door
roughly hip level. During this exercise, we want to press into
the door with our palm and make sure that we don't lift off.
Next, we want to straighten the elbow. You don't want it bent
during this exercise. If you're unable to get into this
position, go down just a little bit. The further that you go
down with your hand, the easier this will get. So, once we're
able to get into that position, what I'm going to do is have
very good upright posture and then I'm going to turn my body
in the opposite direction. When you do this, you're feel a very
deep stretch forming into the bicep. Hold this one
comfortably for about 20 seconds. From there, you can
relax. On the next repetition, slide your palm up slightly and
repeat. The further that you go up the door, the more intense
this stretch will become in the bicep. So, challenge yourself
to go up as much as you can and when you're done on one side,
switch to the other to keep them both in balance. If your
goal is to not only get pain relief but get rid of it for
good, your main needs to be on strengthening the muscle and
the tendons. Here are a couple easy strengthening exercises
that you can do standing or seated. The first one is known
as an isometric exercise. So, I'm going to replicate a
curling motion like this to activate the bicep but I'm
going to resist against this motion. So, what I'm going to
do is start right at the beginning of a curling motion.
I'm going to take the hand on the other side, place it right
on my wrist. I'm then going to curl upwards activating that
bicep muscle but I'm going to resist against it so it's not
allowed to come up. What you want to do is challenge
yourself as much as possible. Resist against this, activate
that muscle. Only to your comfort level though. Do not go
to the point of pain. If that's the case, go slightly before
that point. You want to hold this one for 5 seconds. From
there, you're going to release it. On the next repetition,
come up just a little bit into that curling motion and repeat.
You're going to keep doing this pretty much from the bottom
going all the way up towards top of that curling motion. If
you do notice that one certain spot just feels more tight,
achy, or just has a lot of weakness, throw more
repetitions in at that point. To take this one to the next
level, we can do what is called an eccentric. So, we're going
to go to the top of that curling motion, we're going to
activate that bicep but this time around, we're going to
take the hand, place it on the backside of the other side's
arm right here and now, we're going to press down while
keeping that bicep activated we're going to allow this bicep
and arm to overpower the other hand just resist against it as
much as you can pain free it should take you about 3 to 5
seconds to go all the way down so do this one nice slow and
control for about three to five repetitions and with each
repetition try to build into it just a little bit more
afterwards you can take a breather and do another set or
two if it is helping if you're able to do those motions
relatively easy and pain free that's when you can into using
weights. So, use something like a dumbbell. You can use a
kettlebell, anything that is much weighted and what I'd like
to do is a nice, slow, controlled curling motion
building through the motions right here, pain free.
Obviously, if you start to have pain with this one, what you
want to do is go right before that, kind of relax it and then
slowly start to build through it until you're able to get up
towards the top of that curling motion. Don't try to build into
pain. What you want to do is just over time, loosen that
muscle up so you're able to it through that but you can also
do the eccentric right here by just taking the weight and then
slowly coming down just like this but give that a try and
whatever you do on one side, remember to do on the other to
keep them both in balance. If the exercise has helped, please
support the channel by giving this video a like and maybe
subscribing too. If you have any comments or questions,
please leave them below. I'll get back to you as soon as I
can. Thanks for watching!