Improving Biceps Tendon Soreness Through Self-Myofascial Release

Photo by Joao Marc Bosch

SANTA CLARA – Last week, I showed a rotator cuff activation exercise which received a lot of feedback. I also received some suggestions via Twitter, and one of them was the inspiration for the post today: biceps tendon soreness. If you have a question or want to see a video, tweet me @GaryJohnMullen.

The biceps brachii muscle has two distinct heads:
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Purpose:

In swimming, the biceps brachii is continually active as it crosses both the shoulder (glenohumeral) and elbow joint. Specifically the biceps brachii flexes the elbow, shoulder, and supinates the forearm (radialunlar joint). Self myofascial releases (SMR) help reduce soreness without impairing force production (MacDonald 2012).

If you are having shoulder pain, see a physical therapist for a thorough evaluation and treatment.

Directions:

In a seated position, rotate your arm out, having it face away from your body. With two or three fingers, rub the front of your shoulder, starting off slowly, then applying more pressure and speed. If tender, you may feel discomfort where you are pressing and/or deep within the joint. Perform for two to three minutes.

If looking for a complete shoulder prevention program let the COR Swimmer’s Shoulder System E-book and video database guide you. This system starts with a comprehensive e-book that guides you through Mullen’s four-phase system. This book details everything about the shoulder, why swimmers are at risk for shoulder pain, to which training frequency option you should choose to exactly how you can make effective program modifications if you don’t have specific equipment at your disposal.

The video database gives you video access to more than 40 exercise videos, so you’ll never have to worry about how to execute a correct movement again! It’ll be like G. John Mullen is there with you, teaching you how to perform the entire program in person! This great resource for coaches and swimmers is valued at $370, but is yours for only $59.99!

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