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Servicing the guns

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Given that the sun has been out, the colloquial saying suggests that we are obliged to have our guns out. In which case, better get them ready…

Myofascial release for the biceps

This mobility exercise is even more simplified than most of our other mobility drills – you don’t even need a mobility ball. It is a two-part routine:

Part one (lower bicep)

  1. Start with one arm at a right angle, forearm parallel to the ground.
  2. Squeeze the lowest part of your bicep (right by the elbow) with your other hand and slowly open up your bent arm as far as you can.
  3. Release and reset your arm to 90 degrees and again squeeze your lower bicep. The firmer the better.
  4. Straighten your arm again slowly.
  5. Repeat this 8 – 10 times and swap arms.

 Part two (upper bicep)

  1. Start the movement again with one arm at 90 degrees, though this time point the elbow forward.
  2. With the other hand, drive your thumb into the very top of the bicep (almost going into armpit territory).
  3. Without straightening the elbow, bring the elbow down so the your forearm is parallel with the ground, then straighter the arm.
  4. Repeat this 8 – 10 times and swap arms.

See video below for both demonstrations.

This mobility drill can literally be done from anywhere other than an environment where you may be wearing a straight jacket or handcuffs. In this case you probably have bigger issues than bicep tension.

The myofascial release for the biceps requires zero equipment and will have your biceps feeling a million bucks.

UNITEDServicing the guns

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