Hey guys, it’s Elisha from a MobilityMastery.com, and I’m going to walk you through how to release your biceps using a foam roller and a softball. Now, the softball is super important for this one. You’re going to get the best result. If you use a softball… it will not work with a lacrosse ball or a tennis ball or anything like that, so try to get a softball or any other mobility ball that’s about this size. So grab something like that. And then you’ll need a foam roller. We’re not using the foam roller to release the biceps so I don’t really care what kind of foam roller it is. You’re just going to be leaning your thighs on to it to get a little lift off the ground, so you can get some weight on to the ball to get the best result. So all of this will make sense in a second. First, I want to tell you why you should be releasing your biceps. So the biceps are, I’ve always said for years, the biceps are the quads of the upper body. And what do I mean by that? Well, if I had to pick only one part of the upper body for everybody to do, whether your issue is carpal tunnel syndrome or risk pain or elbow pain, shoulder issues, neck pain, pain between your shoulder blades, anything like that. This is if I had to pick only one to target everything this would be it… the biceps, the biceps region. Now, you may have seen my other video the brachialis and I kind of say, the same thing. We were in the same region here, so it’s anything in this biceps region is what I mean by that. And this a particular technique is amazing for getting all of this biceps fascia that can get super clunky, and adhesed and bound up. So if you have elbow pain, shoulder issues, neck pain, anything like that, give this a try.
So you’re going to put your thighs on the roller.
They’re really just resting up there. We’re not trying to release any fascia down there. My arm’s going to be at a 90 degree angle, and I want to aim my biceps onto it, so I’m actually going to lay all the way down for a second, I might lift back up but I’m going to start here. So this would be where you want to start. I’m just kind of resting down here. If your biceps are crazy tight, and this is super intense for you… if you want to add more weight, you can certainly lift up and then let your weight flow into the ball instead of onto this arm. So I want to get my biceps on the ball and I’m going to stay a little lifted off this left arm so that the weight of my body can go into this softball and then I’m going to rotate this right arm back and forth. Looking for clunks.
I found a few…
They might not be super obvious to you guys but when I go upstream a little bit towards my shoulder, they will be… So I’m going to start low on my elbow towards the elbow, and once I feel like I’ve done some good work there, I’m going to roll up a little bit and I should be able to see a bigger clunks I think right in there… boom… boom. So we’re looking for those clunks, and we’re just trying to go back and forth, so if you notice my arm is rotating, the humerus is rotating from my shoulder so I’m not trying to roll around in the ball I’m trying to pin that tissue to the bone between the ball, and my humerus bone and then we’re shearing it with our movement.
So once I feel like I’ve gotten not pretty good, I’m going to move it up. I get all this gunky gross stuck fascia in my upper biceps ouch that is some really good stuff to get up there. So once we actually get all the way up there, we’re getting not just the biceps anymore, but we’re kind of grabbing maybe a little bit of rotator cuff stuff, the fascia of your lat attachment, and a little bit of deltoid. We can go even higher. You can go as high as feel safe as long as you’re not going straight into your arm pit, where all those nerves are so just work your way up to find as many spots as you feel you have to work on in your body. So it might be two spots, it might be three, it might be four if you have really, really tight biceps, you could spend easily five minutes on each arm, and of course, once you’re done with one arm, you want to even yourself out.
Now even though I just said You could spend five minutes on one arm, I want to make a few points here. You’re not trying to jam your tissue into that roller and smash it.
I don’t want you getting sore, and you definitely shouldn’t bruise from this. You should feel instantly a little bit lighter, like you got a release or feel some freedom in your upper body, so get up, move around even after just doing one arm get some blood flowing back into those tissues and then go even yourself out by doing the other side and you, might be imbalanced left to right, if you hold kids if you carry a purse if you throw balls in your sports, you might be a little different left to right, so whichever one’s tighter, it hurts more when you go into release that fascia… do that one a little bit more because you want to balance yourself out.
So go try this technique, and then come back and tell me and everyone else here, what happened did you feel better was the result? Did you do this for pain relief?
I’d love to hear what happened if you did it for pain relief, ’cause you should get some kind of result from this.
So please share in the comments below!
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