Biceps Mobilization

Position a ball between your throwing-side biceps and a wall. You can place the ball anywhere in the “meat” of your biceps, ideally on a stiff spot. Extend your elbow as much as possible. Roll the ball along your biceps while slowly contracting and relaxing. Slowly internally and externally rotate your shoulder as you maintain pressure. Once you feel some change, move on to another tight spot. You may also use manual pressure to push the ball into your bicep and use your palm to roll it up and down the muscle.