Biceps Tendinitis: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Biceps stretch
slide 1 of 4, Biceps stretch,
- Stand and hold your affected arm out to the side, with your hand at about hip level.
- Gently bend your wrist back so that your fingers point down toward the floor.
- You may also do this next to a wall and rest your fingers on the wall.
- For more of a stretch, bend your head to the opposite side of your affected arm.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Resisted forearm supination
slide 2 of 4, Resisted forearm supination,
- Sit leaning forward with your legs slightly apart. Then place the forearm of your affected arm on your thigh, with your wrist in front of your knee.
- Grasp one end of an exercise band with your palm down, and step on the other end.
- Keeping your wrist straight, roll your palm outward as far as you can for a count of 2. Then slowly roll your palm back to the starting position to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted elbow flexion
slide 3 of 4, Resisted elbow flexion,
- Using your affected arm, hold one end of an elastic band in your hand.
- Place the other end of the band under your foot on the same side of your body as your affected arm.
- Slowly bend your elbow and bring your hand toward your shoulder. Your palm and the underside of your wrist should be facing up as you pull the band toward your shoulder. Count to 2 as you pull up.
- Relax and slowly return to your starting position. Count to 5 as you return to the start.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted elbow flexion at shoulder level
slide 4 of 4, Resisted elbow flexion at shoulder level,
- Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. Or you can tie a knot in one end of the band and shut the door with the knot on the other side. The band should be at shoulder level.
- Stand or sit facing where you have tied or fastened the band.
- Hold your affected arm straight out while holding the band in your hand with your palm facing in.
- Slowly bend your elbow to 90 degrees (like the letter "L), bringing your hand toward your forehead. Count to 2 as you pull the band toward your head.
- Count to 5 as you slowly return to your starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
