
31 Aug 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)
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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.