A Rehabilitation Exercise for a Pulled Biceps Muscle

A pulled bicep muscle can range from minor to severe, which will impact recovery time and the importance of involving a medical professional. Consult with your doctor or therapist for any pulled bicep that results in severe swelling, a visible lump or inability to move your shoulder or elbow. However, if you can still move your arm with little or no pain, use a variety of biceps exercises to overcome and rehabilitate your pulled biceps muscle.

  1. Improve Range of Motion

    • Initiate your exercise program with active range of motion. Depending on the area of your pull, you may need to focus on shoulder range or elbow range. If the top of your upper arm hurts, range your shoulder by lifting your arm over your head and out to the side and away from your body. If the lower portion of your upper arm hurts more, focus on elbow bending and straightening. With your entire range of motion, move your arm just to the point of pain and hold for at least five seconds. Discontinue if you experience any sharp pain. Perform each exercise for 10 repetitions times three sets.

    Resistance Band

    • Use a resistance band to ease your biceps muscle into strengthening exercises. Use the band with the least amount of resistance and progress to a mid-level resistance band before progressing to dumbbell exercises. Stabilize the band by placing the middle of it under your foot and hold the ends of the band in your arm. Work the biceps muscle by bending and straightening your elbow and by lifting your arm straight up and in front of you. Take care to move slowly throughout the exercise to obtain the maximum benefit.

    Dumbbells and Stretches

    • Once you are able to perform 30 repetitions of the resistance band exercise, progress to using dumbbells, increasing your weight as tolerated, but not by more than 10 percent per week. Perform the same exercises using the dumbbells, and refrain from progressing the weight if you are having post-workout discomfort. Finish every workout session with a biceps stretch by placing the palm of your hand on the edge of a doorway and then rotate your body away from your arm until you feel a gentle pull to the biceps.

    Post-Exercise Recovery

    • Although rest and ice are recommended during the first two to three days after the initial injury, switch gears after that point. Use heat for 15 minutes, three to four times per day, scheduling one session just after an exercise routine. Use topical creams for mild to moderate pain relief and to help you continue to use your arm functionally. Massage gently over the painful area to restore and improve circulation, which will speed healing.