Biceps Tendonitis Stretches & Exercises - Ask Doctor Jo

20 Jun 2016 04:39 69
57,620
481 10

Biceps Tendonitis (a.k.a. bicipital tendonitis) is an inflammation or irritation of the long head of the biceps tendon. When it gets irritated, it can be very painful and limit movement in the shoulder. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/biceps-tendonitis

The biceps tendon is a strong, cord-like structure that connects the biceps muscle to the bones in the shoulder.

To stretch the biceps muscles and tendons, you can stand in a doorway or use a sturdy chair to hold onto. With your palm open facing in front of you, place it on the sturdy chair or doorway and lean forward bringing your shoulder forward and across your body. Hold that for 30 seconds and do it three times.

Another way to stretch them is to use the seat of the chair, and place your palm down on it with your fingers facing away from you. Turn around so your arm is behind you, and again lean forward and push your shoulder in front of you and slightly across your body. Hold for 30 seconds and do three of them.

Now you are going to sit in a chair and use a resistive band. Anchor the band onto something sturdy or have someone hold onto it for you. This exercise will be for internal rotation. Anchor it to a table leg, in a door, or have someone hold it for you. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

Now you will do a shoulder external rotation. The band will be on the outside of your body. Start off with your arm at your stomach. Try to keep your elbow by your side through out the exercise. If you want to roll up a small towel and place it between your elbow and your side, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrist in a neutral position. You don’t want to over stress your wrist, and then have a wrist injury. Slowly pull arm out away from your body, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!

Related Videos:

Rotator Cuff Exercises & Stretches with Resistive Bands:
https://youtu.be/WR1W79AWOag?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

===========================================

SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo

=======================================

Doctor Jo is a Doctor of Physical Therapy.
http://www.AskDoctorJo.com
http://www.facebook.com/AskDoctorJo
http://www.pinterest.com/AskDoctorJo
https://www.instagram.com/AskDoctorJo
http://www.twitter.com/AskDoctorJo
http://plus.google.com/+AskDoctorJo

=======================================

Biceps Tendonitis Stretches & Exercises:
https://www.youtube.com/watch?v=M9-yNm0NpVc

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Related of "Biceps Tendonitis Stretches & Exercises - Ask Doctor Jo" Videos