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Stiffness in arms and bicep
When I write...my bicep muscle pains and there is strong urge to stretch. I write a lot due to my exam. 3 hours straight twice a day.
Can you please suggest some relaxant exercises and can medicines help to remove stiffness.
I have exams after a week. So suggest a week plan,if possible.
Answers (10)
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U r overusing ur biceps. It can be due to weakness in ur shoulder (rotator cuff) muscles. Do regular icing for ur biceps and forearm muscles and do rotator cuff muscles strengthening exercises, so that ur brain can trust ur shoulder muscles and avoid overloading biceps and wrist muscles.
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Frequently do biceps stretching followed by ice
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Shoulder mobility exercises twice a day , elbow & wrist movements along with some biceps stretch ( elbow & wrist extension position ) should be added as routine.
If no swelling or acute excruciating pain , heat packs / contrast ( hot & cold ) pre and post activity or exercises will help, heat will ease up tightness and followed by a good sustained stretch.
Graded triceps(antagonist)strengthening exercises will help to ease up the tone of overused biceps.
Next Steps
During exam , over the week ( detailed plan ) can opt for a detailed consultation.
Health Tips
Hydrate sufficiently.
Include electrolytes on a regular basis if living in a humid environment.
Add vitamin D & C supplements.
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Take sm physio session better for exam time
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Prolonged periods of writing give rise to overuse syndrome, thus , you need to stretch the biceps.
Apply ice packs
Do finger band exercises
Wrist stretching exercises before appearing for exams
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Take break for 10 min every hours
And do icing in the break time
That can temporarily help you and please visit nearest physiotherapy clinic if possible once your exams are done
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Due to overuse of muscles it is getting stiffed, do gentle stretching, take a break in between while writing and sit in proper posture, adjust chair or sitting posture to provide support to elbow and wrist.
Consult in person with physiotherapist for more exercises and assessment.
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
Due to overusage of muscle stiffness occured.start doing gentle stretching to biceps.take 10 mins of rest while written for a longer hours.
Apply icing 3-5 times for 15 mins.
Gentle elbow mobilization and strengthening exercises along with wrist strengthening exercises is recommended.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
It may be because of overuse . Apply ice packs 3-4 times a day.
Next Steps
Take frequent rest periods in between
Health Tips
Wrist stretchings will be helpful
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
You need a proper examination for best diagnosis and treatment so please take an online consultation.
Next Steps
tight muscles due to overuse .
Health Tips
Ice compression.
biceps stretching.
wrist flexion and extension exercise.
muscle relaxation tablets SOS.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.