Biceps Tendonitis (a.k.a. bicipital tendonitis) is an inflammation or irritation of the long head of the biceps tendon. When it gets irritated, it can be very painful and limit movement in the shoulder. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/biceps-tendonitis
The biceps tendon is a strong, cord-like structure that connects the biceps muscle to the bones in the shoulder.
To stretch the biceps muscles and tendons, you can stand in a doorway or use a sturdy chair to hold onto. With your palm open facing in front of you, place it on the sturdy chair or doorway and lean forward bringing your shoulder forward and across your body. Hold that for 30 seconds and do it three times.
Another way to stretch them is to use the seat of the chair, and place your palm down on it with your fingers facing away from you. Turn around so your arm is behind you, and again lean forward and push your shoulder in front of you and slightly across your body. Hold for 30 seconds and do three of them.
Now you are going to sit in a chair and use a resistive band. Anchor the band onto something sturdy or have someone hold onto it for you. This exercise will be for internal rotation. Anchor it to a table leg, in a door, or have someone hold it for you. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.
Now you will do a shoulder external rotation. The band will be on the outside of your body. Start off with your arm at your stomach. Try to keep your elbow by your side through out the exercise. If you want to roll up a small towel and place it between your elbow and your side, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrist in a neutral position. You don’t want to over stress your wrist, and then have a wrist injury. Slowly pull arm out away from your body, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.
The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!
Rotator Cuff Exercises & Stretches with Resistive Bands:
Shoulder Pain Top 3 Exercises:
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Biceps Tendonitis Stretches & Exercises:
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Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises
for bicipital tendonitis. Let’s get started.
So some people call it biceps tendonitis,
you might hear that more, but bicipital tendonitis
or biceps tendonitis is when the tendon that
goes through the grove there gets irritated.
So you really want to stretch out that bicep
muscle, that tendon. You can kind of feel
it. It feels like a little cord right in there,
sometimes it’s a little uncomfortable when
you push on it. But you want to stretch out
that area, get that movement to get that inflammation
out. So the first one you can do against a
doorway as well. I’m just gonna show you kind
of holding on to a chair, but you want to
have your palm facing forward, put it either
on the doorway or something solid like the
chair and straighten out your arm. And then
take your shoulder and just bring it forward
and then a little bit to an angle. And what
that does is stretches out that bicep area
right there. So holding that for about 30
seconds, nice big push, pushing forward helps
a little bit more. And then come back. It
might be a little tender in that area so don’t
push too hard. Just push to where you feel
a good stretch and then 30 seconds, do that
3 times. If that one’s not super comfortable,
or you want a different way to do it, you
can get a chair or a counter top, put your
palm down on the chair. And then same thing,
kind of push your shoulder forward or lean
forward and you’re gonna get that stretch
through that biceps muscle and the bicep tendon
up there. So again, hold that for about 30
seconds, come back up, and do that 3 times.
So now I’m gonna show you some exercises in
the chair. So for the next exercises, you’re
gonna use a resistive band. This is gonna
be internal and external rotation of the shoulder.
So you want to anchor your band into something
like a doorway, have some mysterious person
hold it off to the side. You can tie it up
onto something, anything nice and sturdy.
But make sure it’s tight so it doesn’t come
back and pop off and pop you in the head or
anything. Now keep your elbow by your side.
Some people have a hard time with this, so
if you roll up a towel and put it right underneath,
then squeeze it in there, if it falls down
then you know your elbow’s coming away from
the side. So the first one, keep the thumb
up, keep your wrist in a neutral position,
elbow at about a 90 degree angle, and just
nice and slow and controlled come in towards
your stomach and then control it coming back
out. You don’t have to go all the way back
out, just come to about that parallel to your
other arm kind of area. So just in nice and
slow, out nice and slow. Just starting off
with 10 to 15 of these. If they become easy,
you get to 20 – 25, then you can go to a more
resistive band. Now I’m gonna switch sides,
just so I don’t have to move the band, but
you would still be doing the same side, and
now go the other way. So this time, your hand
is gonna be in towards your stomach, elbow’s
still by your side, still at about that 90
degree angle, still thumb up, still wrist
in neutral position, and now you’re gonna
pull it open this way. And then slowly come
back in. So again, you don’t have to go all
the way out, you don’t have to feel like you
have to pull it out this far, just come til
it’s right in front of your body, almost perpendicular
to your chest area. And then slowly come back
in. So again, same thing, starting off with
10 – 15, work up to 20 – 25. If that becomes
easy, get a more resistive band. Alright,
wow, look at that, that just came off so nice.
And the last one is gonna be a bicep curl.
So again, you’re working that bicep muscles
and tendon. Step on the band. Make sure you’re
stepping on it hard so it doesn’t come back
and pop you. Keep your elbow again by your
side. And then just slowly pull all the way
up towards your arm. So get a full motion
and come all the way back down. So if you
want to stand up doing it, you can, cause
you want that full motion all the way through.
And just nice and controlled squeeze it there,
a little hold, and then slowly come back down.
So again, starting off 10 – 15 and working
your way up from there. So there you have
it. Those were your stretches and exercises
for the bicipital tendonitis, or biceps tendonitis.
If you have any questions, leave them in the
comments section, if you’d like to check out
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don’t hurt yourself, have fun, and I hope
you feel better soon.