Biceps Tendonitis Stretches & Exercises - Ask Doctor Jo

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!

Related Videos:

Rotator Cuff Exercises & Stretches with Resistive Bands:

Shoulder Pain Top 3 Exercises:

===========================================

SUBSCRIBE for More Videos:

=======================================

Doctor Jo is a Doctor of Physical Therapy.

=======================================

Biceps Tendonitis Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[jordanher]

Thank you so much! Just tried these since I had pain in my biceps after lifting for the first time in like a year. I had pretty bad pain but these stretches have helped so much!

[IIDASHII]

Much appreciated. The bicep stretch gave me a new lease on life with sports and lifting. So simple!

[kellygaitten]

Thanks Dr. Jo!! I've been through PT many times over the years. Your videos remind me of the specific exercises I need when I need them. SO helpful.

[barrjet]

Your channel is the best! At 64, and a tennis player with many issues, your video are always helpful and concise. I so appreciate you!

[jameshyde]

I’ve had some pain in my right bicep after having to climb up to my balcony. I work with my hands, so I’ve been in a bit of pain for a few days. These stretches have started giving me so much relief. Thanks OP!

[nepzski]

u the realest fitness channel on this platform

[mrsnapoly]

Thank you so much!! Yesterday I started feeling these pains in my right arm bicep and it scared me a lot because I need my arm to work, since I'm an artist and animator. I've felt these before, but it was a long long time ago, and yesterday was the most painful of them all, after a very long time not experiencing it (and the other times were not as painful). This video helped me SO MUCH!! I already feel the relief and I'll be doing these exercises every day from now on. I can't risk not being able to work! Thank you!!

[TheInsomnex]

Another great video; clear and straight to the point! Would it be possible to do a video for stretching triceps & upper/lower traps & rhomboids please as it would be great to see your version as there are so many out there, many thanks!

[stephenleigh]

These band stretches have really helped with my tendonitis. Thanks, Doctor Jo!

[MorrisB]

Tendonitus for almost 6 months now. I stopped lifting for a few but it never really got better and I had cold weather spasms. So now I am just keeping it light and hoping it works itself out. 😛

[Syntaxxed]

Great stretch! I didn't expect biceps tendonitis after ice skating but I guess I was flailing my arms around a lot. This video really helped me!

[shauryasworld]

I have pain in my lower biceps especially after i play squash..will the same exercise help?

[grahamn]

Been dealing with this pain in my right arm for years, now suddenly I've got it in my left as well! Oh damn! Thanks for the help Dr. Jo, you rock~

[louisetaube]

Nice video Jo! You are always so down to earth, informative and fun! xx

[doompro]

Can you please help me, I have been having bicep tendonitis pain to the point where I can't sleep, will these exercises help?

[tammyfaloon]

What if you can't get arm behind your back to do excercise or lift it up and down all the way. What is that.

[Weakest_person]

Thank you so much I was so worried of my pain after doing heavy workout but this excercise r really helpful 😊😊.

[dragonball]

Thank you I will try these I have uncomfortable feeling in my lower at elbow bicep tenden in my left arm out of no where

[leahfriends]

Hi Dr. JO. THANK YOU! I cannot get into my local PT for 2 weeks. This will give me a great start!