Physiotherapy Exercises for Biceps Tendinopathy

Physiotherapy Exercises for Biceps Tendinopathy

Biceps Tendinopathy (an umbrella term for Biceps tendonitis, biceps tendinosis), is an irritation or inflammation of the biceps tendon (long head) which connects the biceps muscle to the shoulder bone. 

Physiotherapy exercises 

FLEXION AND EXTENSION

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Slowly bend your elbow by bringing the palm of your hand up towards your shoulder as far as you can 

Step 3: Slowly straighten your arm and elbow as far as you can 

Step 4: Repeat 10 times 

SINGLE SHOULDER FLEXION

Step 1: Stand upright with your arm by your side 

Step 2: Maintain a straight arm, and slowly lift your arm up towards the ceiling as far as you can and hold for 10 seconds 

Step 3: Maintain a straight arm, and slowly bring your arm back down to the starting position 

Step 4: Repeat 10 times 

BICEPS STRETCH IN SITTING

Step 1: Sit upright on a chair with your arms straight, the palms of your hand flat and your fingers pointing backwards 

Step 2: Slowly lean back to feel a stretch in the front of your arm 

Step 3: Hold for 30 seconds to 1 minute 

Step 4: Repeat 5 times 

RECLINING EXTERNAL ROTATION

Step 1: Place a mat on the floor, and place a pillow on the mat for your head to rest on 

Step 2: Lie on the mat (on your unaffected side) with your knees bent for stability and comfort 

Step 3: Bend your affected elbow to 90 degrees with the palm of your hand facing towards your body, and place your unaffected arm on the floor 

Step 4: Maintain your affected elbow tucked against your body and slowly raise your forearm with a dumbbell of your chosen weight (0.5kg, 1 kg, 2kg, 3kg, 5kg, 10kg) until your forearm is parallel to the floor 

Step 5: Hold for 3 seconds before you slowly return your forearm back to its starting position

Step 6: Repeat 12 times (progress weights if too easy) 

SLEEPER STRETCH

Step 1: Place a mat on the floor, and place a pillow on the mat for your head to rest on 

Step 2: Lie on the mat (on your affected side) with your knees bent for stability and comfort 

Step 3: Bend your affected elbow with your fingers pointed towards the ceiling, and maintain your arm bent in a ‘L’ position 

Step 4: Use your other hand to gently push your forearm towards the floor as far as you can

Step 5: Resist the push to feel the stretch at the back of your shoulder, upper back and arm. Ensure you squeeze your shoulder blades together throughout the exercise 

Step 6: Hold for 30 seconds to 1 minute. Repeat 3 times 

BICEPS CURLS

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Hold a dumbbell of your chosen weight (0.5kg, 1 kg, 2kg, 3kg, 5kg, 10kg) 

Step 3: With the dumbbell, slowly bend your elbow by bringing the palm of your hand up towards your shoulder and slowly back to the starting position 

Step 4: Repeat 12 times (progress weights if too easy) 

Book a consultation online

Book a consultation with Edgewater Physiotherapy if you need treatment for your biceps tendinopathy or other similar conditions. Our fully qualified team is here to help and always achieve amazing outcomes for customers. Contact us today to find out more.