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If you’ve been lifting weights, at some point, you must have or you will search for exercises for bicep tendonitis. While you may not be aware of the term, it’s worth noting that heavy lifting or sports such as baseball or swimming can lead to it.
Let's start by understanding it before diving into exercises for bicep tendonitis.
What is bicep tendonitis?
It is a condition that arises after overusing or injuring the bicep tendons. It affects the muscle in the bicep muscle group which connects the shoulder to the elbow. It’s common in athletes, but bodybuilders have felt the brunt of the same.
Usually, the condition is recognized when the tendons suffer from inflammation or irritation. It can cause weakness and pain, and movement becomes difficult. Some of the most common symptoms involve pain in the front of the shoulder that prevents overhead activity. It can also lead to weakness in the arm and shoulder or a clicking sensation around the shoulder.
Bicep tendonitis can be treated with ice, anti-inflammatory medications, and physical therapy. There are also certain exercises for bicep tendonitis that can help you if the condition isn’t severe.
Exercises for bicep tendonitis
The following are some of the exercises for bicep tendonitis that you should be aware of. More often than not, knowing about simple exercises for bicep tendonitis can work as first-aid for sudden muscle injuries.
Shoulder blade squeezes
Stand with your arms by your side. Keep your shoulders relaxed and then pull your shoulder blades together. Hold the squeeze for a couple of seconds before relaxing it. Aim to repeat this at least 10-15 times.
Isometric curls
Take a light dumbbell in your hand. Bend your elbow to bring the dumbbell towards your shoulders and then hold the weight in place for 10 seconds before relaxing your arm. Try to do this at least 10 times before taking a break.
Reverse curls
Hold a dumbbell in each hand with your palms facing down. Bring the weight towards your shoulders by bending your elbows, but keep your upper arms steady. You can try to squeeze your bicep muscles for a second at the top of the motion before steadily lowering the weight. Repeat at least 8-10 times before resting.
Hammer curls
Hold a dumbbell in each hand with your palms facing each other (or the side of your torso). Bring the weights towards your shoulders by bending from the elbows. Steadily lower the weight to maximize impact. Repeat the exercise at least 10-12 times. Apart from being a great pick for exercises for bicep tendonitis, hammer curls are excellent for building the bicep peak.
Resistance band curls
Secure the resistance band under your feet or to a stable object. Hold the other end in your hand and bend your arm from your elbows. Pull the band towards your shoulders while keeping your elbows close to your body. Slowly release it to relax your muscles. Repeat this at least 10-15 times.
Stretches for bicep tendonitis
While exercises for bicep tendonitis will help you relieve some pain, stretching your muscles is just as effective when the tendon is inflamed or injured. Here are some of the stretches that you should be aware of:
Biceps stretch
Stand by facing the wall but keep a distance of five to six inches. Extend your arm to the side so it’s at shoulder level. Now, move your hand slightly forward so that your thumb touches the wall, but your palm is facing downwards. Keep that position, turn your face and body towards the other side. Keep turning until you feel a stretch on your biceps. Hold it for a couple of seconds before relaxing.
Shoulder internal rotation
Take a resistance band or towel and hold it overhead by one end with one hand. Bend your arm backwards from the elbow to let the towel/hand hang behind your back. Take your other arm and hold the other end of the towel/band near your lower back.
Use your hand that is behind your neck to pull the towel/band so it raises the lower hand. Continue to pull until you feel a stretch. Hold it for a couple of seconds before relaxing.
Forearm supination and pronation
Stand with your arms by your side. Bring one arm upwards by bending from the elbows so your forearm is parallel to the floor. To stretch, turn your palms towards the floor and hold them for five seconds. Next, switch it and turn it towards the ceiling and hold it for five seconds. Keep repeating it for at least 10 rounds. Additionally, keep your elbows stuck to your side throughout.
