Exercises for biceps tendonitis can help alleviate the pain and its other symptoms. You can start with these exercises right away. However, avoid doing the exercises as soon as you feel pain and lifting above your head as you heal.
Stand in front of a wall with a 6-inch distance and raise your injured arm palm down below your shoulder’s height. Your thumb will keep your hand in place on the wall and gently turn away from the wall, stretching your biceps as you move. Keep your arm straight and hold for 15 seconds. Repeat three times daily.
Gently bend your injured arm and place your palm up to your shoulder. Put your hand down and repeat the exercise 15 times. Your muscle flexes when you reach your shoulder and extends as you lower down your arm. Rest between 2 sets of this exercise daily.
Raise your injured arm forward and up above your head. Hold it for 5 seconds and gently lower your arm down on your sides. This helps maintain the range of motion of your shoulder as you heal. Do it 8 to 12 times in 2 sets daily.
Hold a 5 or 8-pound weight or a half-gallon water bottle in your injured arm and lift it forward towards your shoulder. Make sure to bend your elbow and hold that position for 5 seconds. Slowly lower down your arm to your starting position. Do it for 2 sets with 8 to 12 reps each.
Tie a stretch band to your door or any flat surface where you can tie it at the height of your elbows. Stand next to the door facing your injured arm and hold the stretch band adjacent to your right arm making a 90-degree angle. Slowly move your arm across your body by maintaining your forearm parallel to the floor. Do it for 2 sets with 8 to 12 reps each.
Stand next to a door and tie a stretch band in the opposite knob. Place your injured arm on your side and hold the stretch band right at the height of your elbow. Move your arm away from your body and keep it at your elbow’s height. The movement of your arm should be away from your body and the door. Do it for 2 sets with 8 to 12 reps each.
Lie on a mat with your uninjured side and let the side with your injured arm face the ceiling. Rest your injured arm on your side and place a rolled towel or any cushion between waist and elbow. Bend your arm at elbows length and move your forearm down to the floor across your body and up to the height of your elbow. Do it for 2 sets with 8 to 15 reps each. If you do not experience any pain, you can start using a weight while doing this exercise.
Lie on a mat on your injured side. Stretch your arm forward resting its weight on the mat. Bend your elbow and raise your forearm with your thumb facing your face. Use your other hand to guide your injured arm and move it down to the mat. Keep your shoulder blades tight and hold the stretch position for 30 seconds. Repeat it three times daily.
Don’t let muscle pain stop you from living your best life! Let our board-certified physiatrist help you with the best treatments for your biceps tendonitis.
As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries. Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life.
The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical office, saving you time, effort, and money compared to other practices.
Our personalized treatments have been the pinnacle of our relationships with our patients that marked us as a trusted medical practice in the Charlotte community. If you are experiencing any pain in your biceps or suffering from bicep tendonitis, schedule an appointment for your biceps tendon strengthening exercises in Charlotte. Contact us today!
Stand with a stick in your hands, palms facing down. Keep your elbows straight as you lift your arms over your head. Hold for 5 seconds and return. Repeat 10 times.
Standing upright, hold a stick behind your back with both hands. Slowly move the stick away from your back and hold for a count of 5. Release. Repeat 10 times.
Lie on your back on a hard surface. Hold a stick in your hands keeping the palms facing up. Rest your upper arms on the floor with your forearms bent at a 90 degree angle. Using one arm, push your other arm away while still keeping the elbow of that arm pushed at your side. Hold for 5 seconds. Repeat 10 times.
Standing upright with one arm behind your head holding a stick. Bend your other arm behind your back to hold the stick. Move the stick up and down by bending your elbows. Hold for 5 seconds. Return to your starting position. Repeat 10 times.
Standing upright, hold a stick with both hands, palms facing out. Let the stick rest against your thighs. Keep your elbows straight as you use one arm to push the other out to the side and as high as possible. Hold the stretch as you count to 5. Repeat 10 times.
Standing straight, shrug your shoulders up toward your ears and hold for 5 seconds. Next, squeeze your shoulder blades together for 5 seconds. Then, pull your shoulder blades down and back toward the floor. Relax. Repeat this cycle 10 times.
Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.
While standing in a corner or doorway, place your arms on the wall slightly above your head. Lean forward slowly until you feel the stretch along the front of your shoulders. Hold the stretch for 15-30 seconds and then repeat 3 times.
Stop living with shoulder pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your shoulder pain or injury. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries, provide pain relief, and improve mobility.
Our goal is to help you heal, move freely, and achieve a better quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office so patients receive affordable treatments by avoiding unnecessary facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
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