Today, we’re going to go through a quick exercise to improve bicep function.
for a tension of 3 out of 10, so do not do this super intensely. We’re just going to start gradually and work our way in.
So, the basic setup is this. Begin in a neutral stance. Let your arm hang down by the side by your side. Now you’re going to grab your thumb with your other fingers. From here you’re going to push your wrist forward. All right, so thumb across, grab it. Push your thumb forward. Now make sure that you’ve locked your elbow and what I want you to do next is I want you to depress your scapula. So, pull your shoulder blade down, and then begin to take your arm back behind you a little bit. Depending on how your nerves are kind of arranged, you’ll begin to feel some tingling, typically right along the thumb side of the forearm.
If you’re feeling a stretch or some tingling there, that means that you’re impacting on the musculocutaneous nerve.
Some people will not feel anything, and they may need to add a little bit of either internal or external shoulder rotation in order to really feel that in the distribution. And so once you have that tension in the musculocutaneous, you want to tilt your head away, and then we’re going to do a little bit of the flossing If you want to think of it that way. So I’m going to bend my elbow, straighten my elbow. Everything else has to stay the same. So that’s a great starting point. From there I’m going to elevate my scapula, depress my scapula. And then finally I will do that with my neck. Typically three to five repetitions with each one of those, what we call drivers ,for the neuromechanic drill is a great place to start.
Now, shake all that out and then go back and repeat that maximal contraction. And, if you did not do the neuromechanic drill too intensely, you probably will feel as if you can create more tension and have less discomfort. That may also translate into your pull-ups or anything else you’re going to be doing in the gym or in a rehab setting. So this is the basic neuromechanic drill for the musculocutaneous. Give it a try and let us know how it goes.
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