Best Possible Way To Perform Bicep Tendonitis Exercises


Shoulder pain is most commonly caused by bicep tendonitis, this occurs mostly in people who are more active in overhead motions like throwing and lifting. Shoulder pain and its cause are generally easiest to diagnose but it does bring along modifications in your lifestyle and activities for healing and prevention of pain.

This begins by explaining what really is bicep tendonitis? , Its risk factors risk factors, the diagnosis, prevention, and cure. The cure can be achieved with bicep tendonitis exercises and physical therapy.

bicep tendonitis exercises

Bicep tendonitis


Basically, the muscles of human biceps have two heads most simply termed as long head and short head. When you face bicep tendonitis it is, most commonly the long head part of the muscle that is injured. This long head muscle is attached to the shoulder’s top front. The capsule of shoulder joint has long head tendon attached to it and it lies very close to other vital structures of the shoulder.

The bicep tendon gets inflamed whenever it faces any sort of excessive or an abnormal stress. Stress can be in the form of tension in the form of pulling, compression like pinching, and shearing. On the repetition of such events, the ability of the body to heal itself can be lagged behind when in comparison with the stresses this leads to pain and injury which brings along inflammation and swelling.

The inflammation of tendons is most commonly diagnosed as tendonitis by the practitioner

The risk factors of biceps tendonitis

The risk factors of this ailment include;

Repetition of overhead movements

  1. Abnormal posture or reduced movement mechanics
  2. Rotator cuff feels weak
  3. Changes related to age factors
  4. The routine of upper body exercises may increase.

How to find if its bicep tendonitis or not?

At the front top of the shoulder, people suffering from bicep tendonitis feel deep pain or ache. The pain mainly lies at the bicipital groove.

Sometimes the pain may travel down to the arm as well. The symptoms of this ailment appear with repeated overhead movements like lifting, throwing, pulling and etc. An audible snap of the shoulder motion might be heard on the instability of the shoulder.

What are the common symptoms of biceps tendonitis?

  1. On reaching the overhead a sharp deep ache can be felt on the front of the shoulder
  2. On the front of the shoulder, one might feel tenderness in response to touch
  3. The shoulder joint might feel weak when faced with activities like lifting, throwing and pulling overhead.
  4. A clicking sensation on the front of the shoulder on movement.
  5. Deep pain when throwing something
  6. One might need to exert on daily activities like trying to reach your back, tucking the shirt etc.

If you continue to face these symptoms for two weeks or more than you need to consult the doctor right away and start bicep tendonitis exercises.

Physical therapy for treating bicep tendonitis exercises;

On the persistence of the symptoms, you need to find a diagnostician for confirmation of the diagnosis and then get the help from the physical therapist. When you go to your physical therapist you need to clearly explain what your diagnostician explained you about your ailment and what symptoms you are facing, clear explanation is very important to get the right therapy. Try your best to explain where you are facing the pain and what difficulties you face regarding movements. The physical exam by the therapist must include the posture of the upper extremity which includes neck and the part of the shoulder girdle. Also, some diagnosticians may also conduct an ultrasound or an x-ray to confirm the diagnosis.

A skilled and experienced therapist can help in speeding up the recovery for loosening down the tight muscles, improving the mobility and the blood flow.

Steps involved in physical therapy are;

Step no 1; reduction in inflammation;

The first step must include the health practitioner’s ability to relieve the pain and inflammation

Step no 2; range of motion;

Once the inflammation has begun to decrease, one should seek to work on getting a pain-free range of motion and gesture.

The main steps involved in step no 2 are;

  1. The upper trunk shall be flexible
  2. Scapula must be allowed to move freely
  3. Make sure that the internal rotation is adequate.

Step no 3; building the strength;

During the early stage of recovery you must work on strengthening and achieving a pain-free shoulder muscle and the back muscle, this helps in supporting the shoulder movement.

The main goals involved in step three are;

  1. Rotator for the strengthening of cuff
  2. Strengthening of the middle and the low trap

Step no 4; functional training;

Once the healing process has begun, the inflammation has decreased, the full range of motion has been gained and muscle has been strengthened than you need to work on functional training.

The primary goals for functional training are;

  1. The proper shoulder, trunk and scapula’s mobility must be achieved for proper movement
  2. You shall be able to perform slow and coordinated movements before reaching the full speed movements

Still, work with your therapist to ensure proper movement

Bicep Tendonitis Exercises Includes;


Exercises for flexibility

In order to prevent bicep tendonitis, it is important that you maintain good flexibility in the trunk and scapula area. For any workout, program flexibility carries much importance. The heavyweight lifting must be balanced out with stretching in order to prevent and risk of injury.

Some of the flexibility  bicep tendonitis exercises include;

Pec stretch; this shall be performed by extending your arms while standing the doorway, to the outsides against it. Squeeze your shoulders back and below while pushing your chest outside. You will not feel anything at the front of your shoulder; keep doing this for three times in 30 seconds.

Rhomboid stretch and massage; on an elevation of your arms the rhomboids will help in the prevention of shoulder blade’s full movement. Massage shall be performed for loosening the tightened muscles. Keep doing this for three times in 30 seconds.

The sleeper stretch; this exercise will help in improving the internal rotation and can also be performed for the prevention of humerus from getting slid forward and it also prevents the straining of bicep tendons. Lay down on your side and in front of you must lay your bottom arm with your elbow bent. The other hand must be used for lightly pushing down the bottom forearm unless at the back of your shoulder you have felt a stretch. Keep doing this for three times in 30 seconds.

MORE: How Gain Arm Functioning With Distal Bicep Tendon Repair

Exercises for strength and stability;


For prevention and cure of bicep tendonitis, it is very important to build strength and stability which leads to functional movements of the shoulder joints carrying the musculature surroundings.

The strength and stability bicep tendonitis exercises include;

  • Inverted row or high rows; you can perform this exercise for scapular stabilization. The scapular muscles work for keeping the scapula in the right place and shape. This exercise also improves the throwing power. The repetition must be maximized by squeezing the blades of the shoulder.
  • Crawling patterns; this pattern is similar to the posture as the bear crawls. This is a very good exercise for building the strength of the shoulder and achieving the dynamic stability in form of reflexive strength. This reflexive strength can be referred to as the ability to forecast the movement and responding correctly as it happens. Crawling also helps in maintaining the flexibility of the wrists and the forearms.

  • Pushup to side planks; this bicep tendonitis exercise helps in strengthening destabilizing the joint in many directions. It challenges your stability of shoulder and also trains you in stabilizing the shoulder blades. One thing should be kept in mind, that the shoulders must not be dipped forward while performing this exercise.

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