How can you exercise with an injured bicep tendon?
Our biceps are the primary muscles that many people focus on when working out. Most people do so for strength, although it’s true that the bicep acts as a kind of vanity muscle for quite a few workout enthusiasts.
Like other muscles, it’s possible that you may tear your biceps tendon, which can be a serious injury. Today, we’re going to look at some of the best exercises for you to do if you’ve experienced a torn bicep tendon.
What Happens When You Get a Torn Bicep Tendon?
A torn or ruptured bicep tendon can be a serious injury. When the tendon gets torn, you may feel or hear a “pop” at either your shoulder or elbow. The good news is that most torn biceps tendons don’t require surgery. Instead, you’ll usually only need rest and physical therapy.
To be sure, you need to be evaluated by a medical professional.
The Best Exercises You Can Do with a Torn Bicep Tendon
Although a torn bicep tendon can cause swelling, bruising, and severe discomfort, the proper course of action is physical therapy. The sooner you get started, the sooner you’ll be able to repair the damage. We’re going to help you out by listing some of the best exercises that you can do with a torn bicep tendon:
Biceps Stretch
This first exercise is very easy to do and doesn’t require any equipment. All you need is yourself and a wall. Start off by standing approximately six inches toward the wall. Raise the arm with the torn tendon to your side and place the inner part of your hand against the wall, palm down.
While your arm remains straight, rotate your body in the opposite direction. Stop once you feel a stretch in your biceps and hold that position for 15 seconds. Repeat the exercise three times.
Elbow Flexion and Extension
This is an easy exercise that will definitely help heal your torn bicep tendon in a relatively short period of time. Start with your arm outstretched, palm up.
Next, move your hand toward your shoulder, bending your elbow as much as you can. Move your hand back down, and then repeat the exercise 15 times. We recommend that you do two sets.
Biceps Curl
Anyone who’s worked so hard that they’ve experienced a torn bicep tendon is surely familiar with the bicep curl. First off, no matter what weight you can lift during a normal curl, you need to limit yourself to approximately 5-8 pounds.
Start by bending your elbow and bringing your hand, palm up, toward your shoulder. Keep it there for five seconds, then slowly straighten your arm and go back to the first position. We recommend completing two sets of 8–12 repetitions.
Side-Lying External Rotation
The side-lying external rotation is another common exercise to help with a torn bicep tendon. You start off by lying on your uninjured side with your injured arm toward the ceiling. Next, rest the hurt arm by your side and set a cushion, such as a rolled towel, between your waist and elbow.
Then, while bending your arm at elbow length, move your forearm to the floor and then the height of your elbow. Repeat this 8–15 times and perform two sets. If there’s no pain, you can alter this exercise by adding weight.
Sleeper Stretch
This stretch is quite good for relieving tension in your bicep injury and getting it to heal. You start off by lying on your side with the damaged tendon. Next, stretch your arm forward, placing it on a mat.
Then, while bending your elbow and raising your forearm, guide the injured arm down to the mat. Keep your shoulder blades tight and hold for 30 seconds. We recommend that you do this three times each day.
Contact Dunedin Fitness and Movement to Learn More About What Exercises You Can Do with a Torn Bicep Tendon
Dunedin Fitness and Movement can help you with physical therapy related to torn bicep tendons and other injuries. If you have other questions similar to “What exercises can I do with a torn bicep tendon?” or need other assistance, call personal trainer in Dunedin at (727) 755-3485 today.
