How to do it
Standing, elbow at your side and palm forward. Curl the weight up and lower it over three seconds; the elbow stays put. Pain up to 3 out of 10 that has settled by the next day is acceptable.
Default dose
3 × 12
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- working Biceps brachii, Brachialis
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Activate the weak
The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- In the acute phase of a fresh injury, this exercise is taken off the programme.
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Review article:
- Järvinen TA, Järvinen TL, Kääriäinen M, et al. Muscle injuries: optimising recovery. Best Pract Res Clin Rheumatol. 2007;21(2):317-31.
After a muscle tear, a short period of protection in the first days, then movement and loading progressed within pain.