Biceps - The Guns are NOT just for show!

When we think of biceps we often think of the ‘guns’ and bodybuilders trying to get buff.

However, it the biceps also are important for the function of our shoulders.[i]

Additionally, since our biceps play a crucial role in our upper body movement, issues with our biceps can make everyday tasks very difficult such as lifting things.[ii]

The biceps are the muscles in the front of the upper arm that help us bend at the elbow and attach at the elbow and the shoulder.

They have a ‘long head’ and a ‘short head’ that work together.

Photo by Filip_Krstic/iStock / Getty Images

What causes tight biceps?

Tight biceps and bicep issues can be caused by repetitive bending of the elbow in everyday life or in sports.[iii]

Sports that include overhead arms movements can cause issues such as

• Swimming,

• Lifting weights,

• Gymnastics,

• Baseball, 

• Tennis, and

• Rock Climbing.[iv][v][vi]

Photo by AlexBrylov/iStock / Getty Images

In everyday life, activities that involve lifting and overhead movements can also causes issues such as

• Lifting heavy furniture,

• Picking up children, and

• Lifting things off high shelves.[vii][viii]

Photo by Image Source/DigitalVision / Getty Images

What happens if I have tight biceps?

Due to their attachment to our shoulders, tight biceps can cause issues with shoulder movement.[ix]

Additionally, they due to their role in bending the elbow, when our biceps are sore, we can lose elbow mobility and have issues lifting things in everyday life.[x]

Do I have tight biceps?

While the best way to check this is with a health professional while lying on a table, there are some indicators that you can look for.

Lying on the table, extend your arm behind you and straighten your arm. If you have issues straightening your arm, you could have tight biceps.[xi]

https://youtu.be/SSepwDda21Y

So I have tight biceps, what can I do?

Firstly, if you are suffering pain, there are many medical causes, so please consult your health professional for advice. Additionally, here are some things you can do to help with tight biceps.

Mobility

Standing Bicep Stretch

1. While standing, interlace your arms behind you.

2. Straighten your arms and turn your palms face down.

3. Raise your arms as high as you can.

 https://thumbs.gfycat.com/DishonestAdorableArcticseal-mobile.mp4

Elbow Flexion and Extension / Bicep Curl

1. Stand with your arms relaxed at your sides.

2. With palms facing forward / up, gently bend your at your elbow while leaving your elbows by your sides.

3. Straighten your arm as much as you can.

Self-Myofascial Release / Self-Massage

Bicep Roll

1. Lying on your side or on your knees.

2. Place the roller under the bicep.

3. Roll between your shoulder and elbow.

4. Rotate your thumb from up to down to target the whole area.

5. Repeat on the other side.

https://youtu.be/W1CC3hKEK68 

Yoga

Reverse Table Pose

1. Start in a seated with your feet flat on the ground and your hands flat on the ground with your fingers pointing toward your butt.

2. Squeeze your shoulder blades together and press your hips toward the sky while straightening the arms and keeping your legs at a 90 degree angle (knees over heels).

https://www.bodybuilding.com/content/7-easy-yoga-moves-to-bolster-your-chest-training.html

 Reverse Plank

1. Start in a seated with your feet flat on the ground and your hands flat on the ground with your fingers pointing toward your butt.

2. Look at the ceiling, straighten your legs, point your feet.

3. Squeeze your shoulder blades together and press your hips toward the sky.

https://www.verywellfit.com/reverse-plank-exercise-3120740

https://www.yoganatomy.com/the-biceps-brachii-muscle-2/

Conclusion

Your biceps are more than just for show. They allow us to lift things in our everyday lives and are also important for many sports. When they are tight they can affect our ability to lift things, reach overhead and shoulder and elbow movements, in general. Try these mobility, foam rolling and yoga exercises to help loosen your tight biceps to reduce your risk of injury and help your move and feel better. 

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead to tight biceps

Come to Recharge and Move BEYOND the EVERYDAY. 

[i] https://www.verywellhealth.com/biceps-tendon-problems-2549799

[ii] https://health.clevelandclinic.org/have-bicep-pain-its-probably-in-your-shoulder/

[iii] https://www.healthline.com/health/fitness-exercise/bicep-tendonitis-exercises#1

[iv] https://www.healthline.com/health/fitness-exercise/bicep-tendonitis-exercises#1

[v] https://www.upmc.com/services/sports-medicine/conditions/bicep-tendonitis

[vi] https://www.livestrong.com/article/417135-how-to-stretch-sore-biceps/

[vii] https://health.clevelandclinic.org/have-bicep-pain-its-probably-in-your-shoulder/

[viii] https://www.livestrong.com/article/417135-how-to-stretch-sore-biceps/

[ix] https://www.healthline.com/health/fitness-exercise/bicep-tendonitis-exercises#1

[x] https://www.healthline.com/health/fitness-exercise/bicep-tendonitis-exercises#1

[xi] https://www.physio-pedia.com/Biceps_brachii