Biceps SMR

Self-myofascial release of the biceps using a foam roller to reduce tension and improve tissue mobility.

Instructions

1. Sit on the ground or on a bench with your arms extended.
2. Place a foam roller perpendicular to your upper arm (biceps) so the roller presses against the muscle.
3. Use your other hand to push yourself along the foam roller, rolling slowly from the elbow toward the shoulder.
4. Apply light to moderate pressure—not so intense that you tense the muscles.
5. Spend 30-60 seconds per arm, rolling slowly and pausing on tender spots.
6. You can also rotate your arm (internally and externally) while rolling to address different muscle fibers.
7. Keep breathing steadily throughout the process.
8. Repeat on the other arm.

Tips

• Use a softer foam roller if this is your first time doing SMR—harder rollers can be painful initially
• Breathe through the movement rather than tensing up, which will help the muscle relax
• Apply consistent, slow pressure rather than aggressive rolling
• This works best as a warm-up or recovery tool, not as a strength-building exercise
• If you find a particularly tender spot, hold pressure there for 15-30 seconds before rolling
• Combine with gentle stretching post-workout for optimal recovery