Self-myofascial release for the biceps, especially the brachialis, helps reduce tightness and improve arm movement quality.
Instructions
- Lie on your side with your upper arm resting on a foam roller placed beneath your biceps.
- Keep the arm roughly aligned with your torso and apply pressure to the outside of your upper arm.
- Raise your hips to increase pressure and hold the position for 10–30 seconds.
- Switch sides and repeat.