Pain In Biceps? Try this.

Some general exercises might help with bicep tendonitis. It is essential to consult a healthcare professional or physical therapist before starting any new exercise routine, especially if you are dealing with an injury like bicep tendonitis. They can provide a personalised plan based on your specific condition and needs.

With that said, here are some exercises that I often recommend for individuals with bicep tendonitis as part of their rehabilitation program:

Isometric Bicep Curl Hold: Hold a light dumbbell or resistance band with your affected arm at a 90-degree angle and your palm facing up. Gently press against the resistance without moving your arm. Hold for 10-15 seconds and repeat for several sets.

Isometric Hammer Curl Hold: Similar to the previous exercise, but hold the dumbbell or resistance band with your palm facing your body (hammer grip). Press against the resistance without moving your arm. Hold for 10-15 seconds and repeat for several sets.

Wrist Flexor Stretch:

1. Gently extend your affected arm in front of you, palm facing down.

2. Use your opposite hand to stretch the wrist and forearm of the affected arm gently.

3. Hold for 15-30 seconds and repeat a few times.

Eccentric Bicep Curl:

1. Use a light dumbbell and perform a bicep curl with your unaffected arm.

2. Use your affected arm to lower the dumbbell slowly (about 3-5 seconds) while focusing on the movement's eccentric (lengthening) phase.

3. Repeat for several repetitions.

Resistance Band Supination/Pronation: Attach a resistance band to a stable surface and hold the other end with your affected hand, palm facing down. Slowly rotate your wrist to turn your palm upwards (supination), then back down (pronation). Perform controlled repetitions.

Active Range-of-Motion Exercises: Gently move your affected arm through its pain-free range of motion. Perform flexion, extension, and rotation movements to maintain joint mobility without causing additional discomfort.

Scapular Retraction and Depression:

1. Strengthen your upper back muscles to improve shoulder stability.

2. While sitting or standing, retract your shoulder blades (squeeze them together) and then depress them (move them down).

3. Hold for a few seconds and release.

4. Repeat for several sets.

Remember, the key is to start with very light or no resistance and gradually increase as your symptoms improve. If any exercise causes pain or discomfort, stop immediately and consult a healthcare professional. They can guide you on proper form and progression to ensure your exercises are helping your recovery rather than hindering it.