Shoulder Pain from Bicep Tendonitis
Biceps tendonitis is a common condition that causes pain and discomfort in the shoulder due to inflammation of the biceps tendon. Strengthening and stretching exercises can help alleviate pain and prevent further irritation. In this guide, we’ll go over eight effective exercises that target shoulder stability and mobility to support biceps tendon recovery.
Isometric Shoulder Exercises (No Equipment Needed)
The first few exercises only require a wall or your own hand for resistance.
1. Isometric Internal Rotation
How to Perform:
- Stand next to a wall corner or use your other hand as resistance.
- Place your palm against the wall with your elbow bent at 90 degrees.
- Press into the wall, engaging your shoulder muscles without moving your arm.
- Hold for 5 seconds, then release.
Repetitions: 10–15 per side
2. Isometric External Rotation
How to Perform:
- Stand next to a wall and place the back of your hand against it.
- Keep your elbow at 90 degrees and press outward into the wall.
- Hold for 5 seconds, then release.
Repetitions: 10–15 per side
3. Isometric Shoulder Abduction
How to Perform:
- Stand about 6 inches from a wall.
- Place the outer side of your hand against the wall.
- Press outward as if lifting your arm to the side, but without movement.
- Hold for 5 seconds, then release.
Repetitions: 10–15 per side
Resistance Band Exercises (Theraband or Resistance Band Needed)
For the next five exercises, you’ll need a resistance band secured to a sturdy surface like a door attachment.
4. Shoulder External Rotation at 0 Degrees
How to Perform:
- Stand with your elbow tucked at your side and hold the resistance band.
- Rotate your arm outward, pulling the band away from your body.
- Slowly return to the starting position.
Repetitions: 10–15 per side
5. Shoulder External Rotation at 90 Degrees
How to Perform:
- Raise your arm so your upper arm is parallel to the floor, elbow at 90 degrees.
- Start with your hand in front, then rotate outward.
- Slowly return to the starting position.
Repetitions: 10–15 per side
6. Shoulder Internal Rotation at 0 Degrees
How to Perform:
- Stand with your elbow tucked at your side.
- Hold the resistance band and pull your forearm inward toward your body.
- Slowly return to the starting position.
Repetitions: 10–15 per side
7. Shoulder Internal Rotation at 90 Degrees
How to Perform:
- Raise your arm to a 90-degree angle with your upper arm parallel to the floor.
- Pull your hand inward toward your midline.
- Slowly return to the starting position.
Repetitions: 10–15 per side
8. Shoulder Abduction to 180 Degrees
How to Perform:
- Stand with the resistance band at your side.
- Lift your arm all the way overhead, keeping your shoulder down and away from your ear.
- Slowly lower back down.
Repetitions: 10–15 per side
Conclusion
These eight exercises can help relieve pain and improve shoulder function for those dealing with biceps tendonitis. Consistently incorporating these movements into your routine can aid recovery and prevent future injuries.