Ruptured Bicep Tendon Exercises

If you are unlucky that you have ruptured the bicep tendon while exercising, then you are not alone. In fact, this tendon is one of the most common tendons to be ruptured. It is estimated that approximately 90-95% of all ruptures are from the bicep tendon. The bicep tendon originates from two heads from the top of the shoulder and then inserts into the elbow. The part of the bicep that gets damaged easily is the long head bicep tendon.

The bicep is one of the most important muscles of the body. The function of this muscle is to lift the shoulder up from the side and coordinates movement of the whole scapulohumeral complex. If any part of this muscle or tendon is damaged, then it is going to cause a lot of problems to the shoulder.

Although this injury can happen to people in young people, it often occurs more regularly in people between the age of 45 and 65 years. The injury could be due to deterioration of the tendon because of overuse or trauma. For example, a factory worker that lifts chicken all day can cause the tendon to weaken over time. Eventually, it will come to a point where the tendon would just snap like a rubber band. Or it could be caused from a traumatic injury like falling onto the ground while skiing.

When this happens, you instantly lose muscle power and get severe shoulder pain. Normally your shoulder would swell up and become inflamed.

Here are three simple and instant ways you can recover from ruptured bicep tendon:

1.       Perform rotator cuff exercises. Try to work on the other shoulder muscles that will help to compensate for the lack of bicep strength. In addition, strengthening these muscles would also prevent shoulder tendonitis and frozen shoulder. If you don't do any of these exercises, then your muscles would slowly waste away and your shoulder becomes stiff.

2.       Always stretch your shoulder every morning. Right after you wake up; stretch your shoulder from side to side. This would increase blood circulation and your joints will feel less stiff.

3.       Try not to focus on increasing weight when strengthening your bicep muscles. Instead, try to aim to improve the amount of repetition with lighter weights.

You should all your shoulder exercises as often as you can. If you want to have a quick and full recovery, you need to follow what the physical therapist has told you do. If you don't then your muscles will weaken and prevent you from doing normal activities.