“I feel like a T-Rex .” - Bicep Tendonitis Patient

Top 7 Bicep Tendonitis Exercises for Instant Relief

Biceps tendonitis refers to the inflammation of the biceps tendon, which runs from the elbow to the shoulder alongside the biceps muscle. Repetitive motions, particularly in sports such as volleyball, are common culprits behind the development of biceps tendonitis. Other activities involving lifting heavy objects or excessive strain during exercise may also cause bicep tendonitis.

To address biceps tendonitis effectively, engaging in exercises that alleviate pain and support the recovery of the affected tendon is important. These bicep tendonitis exercises primarily focus on strengthening the surrounding muscles, improving flexibility, and gradually reintroducing movement to the injured area. Carefully and consistently performing these exercises can help alleviate pain, regain range of motion, and restore the overall function of the affected arm.

The bicep muscle comprises two heads that originate from the front of the shoulder and have an additional attachment closer to the center. These two bicep parts also join together and attach deep into the elbow. Beneath the bicep lies a brachialis muscle, which helps with elbow movement. Apart from flexing the elbow, the bicep muscle also plays a role in flexing the shoulder and rotating the wrists inwards (supination). If any of these movements cause pain, the biceps or brachialis is likely involved.

Bicep Tendonitis

Bicep tendonitis often arises from repetitive movements or overuse of the biceps tendon, leading to microtears and subsequent inflammation. Over time, the affected tissues become tight, leading to reduced blood flow and a condition called ischemia. Ischemia results in insufficient nutrition, oxygen supply, and blood flow to the affected area, causing pain radiating to the elbow, shoulder, or even the hand. 

Bicep tendonitis commonly occurs alongside rotator cuff injuries, as the shoulder joint is frequently affected. The middle portion of the bicep, the elbow joint, and the upper shoulder area are typical sites of pain in biceps tendonitis.

Bicep tendonitis Symptoms include:

• Throbbing pain

• Pain during movement

• Sharp pain accompanied by tingling and numbness 

7 bicep tendonitis exercises and techniques for instant relief

When performing exercises, stretches, or techniques to alleviate biceps tendonitis, it's crucial to stay within a pain level of five out of ten. The goal is to improve circulation and restore proper nourishment to the muscle. Pushing beyond a moderate pain threshold can impede the healing process. However, certain situations or techniques may temporarily increase pain levels beyond five out of ten, as long as it is within the provided instructions. Here are seven exercises that can help reduce bicep tendonitis symptoms:

1. Bicep Stretch

The bicep stretch requires you to breathe deeply.

• Place your hand on a wall stretch that can help relieve biceps and brachialis pain.

• Stand perpendicular to a wall with your palm facing away from it. 

• Place your hand on the shoulder-high wall and lean into it, feeling a gentle stretch. 

• Hold this position for 10-15 seconds, and then relax. Repeat the stretch five times.

• Gradually increase the intensity of the stretch if needed, but avoid going beyond a pain level of 5 out of 10.

As you lean into the wall, you may experience a release and increased blood flow to your arm. To intensify the stretch, incorporate a muscle energy technique by pushing into the wall as if trying to push it away. It is crucial to breathe deeply during the stretch. 

2. Forearm, Wrist, and Bicep Stretch

 This exercise targets the forearm, wrist, and biceps while relieving nerve tension. 

• Face the wall and extend your fingers straight out in front of you.

• Drop your palm towards the wall and turn your wrist upside down.

• Lean away from the wall to feel your forearm, wrist, and bicep stretch.

Repeat this movement about 20 times, bending your head away for a deeper stretch. The goal is to improve circulation and promote faster healing. Adjust the number of repetitions based on your comfort level.

3. Finger and Bicep Stretch

The finger and bicep stretch is a simple exercise that can be done without a wall. It is perfect for when you're out in public. 

• Extend your arm, lock out the elbow, and turn your palm up. 

• Pull down on your fingers to stretch the bicep and forearm. 

Hold this position for 15-20 seconds, or try a muscle energy technique. To do this, flex your fingers up and push your arm up while resisting with your other hand. Hold, relax, and repeat 4-5 times for a good release. You can perform this stretch while sitting on the ground with your hands.

4. Hip Lift and Bicep Stretch

This stretch targets the biceps and forearms. 

• Sit on the ground with your hands facing away from you and knees bent up. 

• Lift your hips toward the ceiling and drop them toward your feet, feeling a stretch from your forearms to your biceps. 

• Hold for 10 to 15 seconds, focusing on deep breathing. 

If you don't feel a strong stretch, try dropping your hips away from your hands. Repeat this stretch three to five times, aiming to deepen the stretch with each repetition. Consider incorporating scraping after cupping to disperse blood pooling and enhance the benefits of the stretching routine.

5. Scrapping

Scraping is a technique that uses a specialized tool to stroke your bicep at a 30-degree angle for about 1.5 to 2 minutes. 

• Position it at a 30-degree angle to your arm and stroke the entire bicep, moving towards the shoulder. 

• The faster you stroke, the less painful it will be as it numbs the nerve receptors. 

• Aim to perform this for approximately one and a half to two minutes, adjusting the duration based on your needs. 

• Focus on gritty and bumpy areas, spending more time on them.

 The goal is to promote blood flow and achieve a flush red color change. Remember to use lotion during the scraping process. 

6. Active release technique

To increase blood flow and alleviate pain, follow these steps:

• Locate a tender spot in your bicep.

• Apply pressure to the tender spot.

• Move your arm back and forth while maintaining pressure.

• Repeat the process on different tender spots in the bicep until the tenderness subsides.

For the brachialis muscle, either pull the bicep in and apply pressure on top or find a tender spot underneath the bicep. Move your arm back and forth while applying pressure to release the tension.

7. Lacrosse ball Active Release

The lacrosse ball exercise is important for muscle release in your bicep and brachialis.

• Find a wall corner or door frame.

• Take a lacrosse ball and position it across the mid-belly of your bicep.

• Lean into the wall, using your body weight to apply pressure on the ball.

• Move the ball up and down along the bicep, like foam rolling, for about a minute.

• This may cause discomfort, ranging from a three to five out of 10 in terms of pain.

Alternatively, you can use the lacrosse ball for a muscle energy technique.

• Place the ball in the mid-belly of your bicep and hold it against the wall.

• Move your arm back and forth, performing elbow extensions and flexions.

• Make sure to apply enough pressure for it to be effective.

• Continue this technique for about a minute, targeting different areas as needed.

Performing cupping and scraping techniques prior to these exercises can enhance their effectiveness.

Note: It's important to adjust the pressure and intensity based on your comfort level and consult with a healthcare professional if you have any concerns or existing injuries.

In conclusion

Biceps tendonitis is characterized by inflammation of the bicep tendon, commonly caused by repetitive motions in sports or excessive strain during activities. Recognizing the contributing factors and taking appropriate measures such as modifying movements, seeking proper rest and rehabilitation, and implementing preventive strategies can help manage and prevent the recurrence of biceps tendonitis. 

By incorporating these bicep tendonitis stretches and techniques, you can take proactive steps towards managing biceps tendonitis, reducing pain, and promoting a faster recovery. Listen to your body, practice proper technique, and seek professional guidance. If you've had bicep pain for more than 1 month, its time to do our online Bicep Rehab Course to prevent further injury, unnecessary surgery, and avoid harmful medications/injections. With dedication and a well-rounded approach, you can work towards relieving symptoms and maintaining optimal arm health.

Dr. Jon Evans PT, DPT

Owner of YouFixPain.com & ProTailored Physical Therapy

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