Biceps & Triceps self care
Updated: Oct 14, 2020
Pumping the iron with BICEPS & TRICEPS! BI – Meaning two muscle heads and TRI – meaning 3. The biceps does shoulder flexion and elbow flexion/supination while the triceps does shoulder extension/adduction and elbow extension. Heavy lifting, swinging sports (tennis, baseball, squash, etc) or a job where you are engaging your upper body strength can lead to hypertonicity in these muscles.
Stretch it out! For a deep triceps stretch place one arm in full flexion with the elbow bent over behind you and your hand touching your back, use your other hand to apply some pressure and push the arm back a little further bringing it into a stretch. Hold for 30 seconds and repeat on the other side.
Self massage can be done quite easily by squeezing the muscle tissue with your opposite hand. Find a sore spot and apply pressure until the pain dissipates (if there is tingling or numbness move to another spot).
For a great self massage video check this out: https://www.youtube.com/watch?v=Qfm5gchms4M