Bicep Tendonitis Exercises

Bicep Tendonitis can be managed with following some general bicep tendonitis exercises. Of course, as part of an overall shoulder joint pain treatment program, utilize ice therapy to help minimize localized pain and swelling. In addition, avoid all aggravating activities.



It is important that stretching exercises be performed pain free. Research does however indicate that pushing through some discomfort with strengthening bicep tendonitis exercises will not have a negative impact.

In addition, the lowering, or eccentric, phase should be performed slowly as a lack of eccentric strength has a significant correlation with tendon pain. The lowering phase of the exercise should take twice as long as the lifting phase.


Bicep Tendonitis Exercises: Stretching


low door way stretch

Lower Doorway Stretch

Stand in the opening of a doorway with elbows extended. Place the palms of each hand against the doorway. Take a step forward with one foot, moving your body through the door opening and keeping your elbows straight. You will feel the stretch in the front of each shoulder and in the chest region. Hold the stretch for 20 to 30 seconds and repeat 3 times.



sidelying sleeper stretch

Side Lying Sleeper Stretch

Lie on your side with injured shoulder down. Position your elbow on the table to be level with the shoulder you are lying on. Keeping the elbow flexed at a 90 degree angle, rotate your forearm toward the table. Make sure your shoulder does not elevate off the table, that your elbow does not straighten, and that you keep completely on your side as opposed to rolling toward your back. Hold the stretch 20 to 30 seconds and repeat 3 times.


anterior shoulder stretch

Anterior Shoulder Stretch

Lift involved shoulder up to shoulder height. Using an open doorway, place your palm in a thumb up position on the inside of the door frame. Keeping your elbow straight, rotate your body away from your arm, feeling a stretch in the front of the shoulder. Hold the stretch for 10 to 15 seconds and repeat 3 times.





Bicep Tendonitis Exercises: Strengthening


shoulder external rotation strengthening

Side lying External Rotation

While lying on your uninjured side, tuck a rolled up towel between your injured arm and elbow. Using a light weight (2 lbs – 3 lbs) and keeping your elbow flexed at a 90 degree angle, slowly rotate your arm from next to your body up toward the ceiling, then lower back toward your body. Perform 3 sets of 10 to 15 repetitions. Make sure to perform movement in a slow controlled fashion. Because the rotator cuff muscles are endurance muscles, when the exercise becomes easy, increase the number of repetitions before increasing the weight.



shoulder scaption

Standing Shoulder Scaption

Start in a standing position, using a light (2 lbs to 3 lbs) weight. Begin with your arms at your side. Lift arms up (at a 30 degree angle from straight out to the side) to shoulder height. Make sure to lead with the thumbs and keep your elbows straight. Avoid shrugging your shoulders by focusing on keeping your shoulder blades in a down and back position. Perform 3 sets of this slow movement, 10 to 15 repetitions. Over time, when the exercise becomes easy, increase the difficulty of the exercise by increasing the number of repetitions before increasing weight.



shoulder row

Rows

Attach a thera-band resistance band to a door. While facing the door in a standing position, grab the thera-band with both elbows extended. Move both arms backward while allowing the elbows to flex. Finish with squeezing your shoulder blades together. Avoid shrugging your shoulders by focusing on keeping your shoulder blades in a down and back position. Perform 3 sets of this slow movement, 10 to 15 repetitions. Over time, when the exercise becomes easy, increase the difficulty of the exercise by increasing the number of repetitions before increasing weight.



shoulder flexion

Standing Shoulder Flexion

Start in a standing position, using a light (2 lbs to 3 lbs) weight. Lift both arms straight up in front beginning with your arms by your side and finishing at shoulder height. Make sure to lead with the thumbs and keep your elbows straight. Avoid shrugging your shoulders by focusing on keeping your shoulder blades in a down and back position. Perform 3 sets of this slow movement, 10 to 15 repetitions. Over time, when the exercise becomes easy, increase the difficulty of the exercise by increasing the number of repetitions before increasing weight.


Shoulder tendonitis does not have to be debilitating. Follow these bicep tendonitis exercises to help you get control of your anterior shoulder pain.




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Refrences

Arthroscopy. 2011 Apr;27(4):581-92.Anatomy, function, injuries, and treatment of the long head of the biceps brachii tendon.Elser F, Braun S, Dewing CB, Giphart JE, Millett PJ.

J Am Acad Orthop Surg. 2010 Nov;18(11):645-56.Long head of the biceps tendinopathy: diagnosis and management.Nho SJ, Strauss EJ, Lenart BA, Provencher MT, Mazzocca AD, Verma NN, Romeo AA.