11 Bicep Tendonitis Exercises And Stretches To Try At Home

Let’s start the list with the simple Biceps stretch that is easy to perform anytime at home. It just requires a sturdy wall for support, and we can use them for stretching purposes. Due to its simple nature, this stretch has low chances of over-exertion which usually leads to injuries.

Steps To Do:

• Stand in front of a wall and rest your affected arm’s fingers on this wall.
• The arm should be at your shoulder level. It could also be placed at hip level.
• Slowly twist your body away from the wall, making sure not to move the arm.
• Twist the body as much as possible, feeling a good stretch in the biceps.
• Hold at the top of the movement for 30 seconds, then return to the original position.
• Continue this process for 10 to 12 reps.

Resisted forearm supination is great for relieving pain in the tendon just beyond the front of the elbow, targeting the affected area for quick relief.

This bicep tendonitis exercise should be performed with controlled movements, as rapid motions could worsen the condition and intensify elbow pain.

Steps To Do:

• Start this workout by sitting down on a comfortable chair.
• Rest the affected forearm on your leg. The wrist must be in front of the body, palms facing down.
• Loop a resistance band on your foot by stepping down on it. The other end should be held by the wrist.
• Now, roll the palms in an outward direction until the palms face up.
• Hold this pose for a few seconds, then slowly roll the palm back.
• Perform the resisted forearm supination for 5 to 7 reps.

Shoulder internal rotation is an excellent exercises for bicep tendonitis, as it boosts shoulder joint stability and reduces strain on the biceps tendon by distributing the load.

Moreover, this movement helps correct the “rolled-forward” posture, which often contributes to tendon stress. Internal rotation encourages the scapula to move back and down, restoring proper posture.

Steps To Do:

• Grab a resistance band or towel and hold it behind the head (with the non-affected hand).
• Take your affected arm behind your back and hold the other end.
• Pull the non-affected arm upwards, moving the affected arm as well.
• Once the affected arm reaches the upper back, stay here for 30 seconds. This will engage the inflamed tendons and offer relief.
• Return to the starting position by lowering both hands at the same time.
• Practice this exercise for 10 reps.

Sometimes, bicep tendonitis can be caused by poor external rotators, which can cause the bicep tendons to take more stress. By doing the external rotation, we could strengthen the rotator cuffs effectively, giving them the power to keep the shoulder mechanics steady.

We should perform this exercise along with the internal rotation for a full-on shoulder stretch, making our upper body stronger and more flexible.

Steps To Do:

• Stand upright and hold a resistance band in front of you.
• Bend the elbows and keep them close to your sides. The elbows must bent at 90-degree angle.
• Start pulling both ends of the resistance band slowly and steadily.
• Do not shift the elbows while pulling the band.
• Continue the pulling motion as far as you can.
• Once you reach the maximum point, hold the pose for a few seconds.
• Now, bring the hands back together to return to the starting position.
• Repeat the same process for desired number of reps.

This is one of the most famous workouts in the fitness world and is also great for relieving bicep tendonitis pain. Picking up a dumbbell and lifting it makes us feel like the upper arm is getting stronger with every rep.

Be careful not to lift heavier dumbbells or overstretch the muscles while practicing the biceps curl. If done correctly, this exercise may strengthen the inflamed tendons without placing much stress.

Steps To Do:

• Start by standing tall with the back straight and shoulder relaxed. The feet must be hip width apart.
• Grip a light dumbbell with the affected hand firmly and place the arm at your side. The palms must face upwards.
• Engage the core and start curling the dumbbell upwards. Bend the elbows as you pull the weight.
• Bring the dumbbell towards the shoulder and then, lower them gently.
• Remember to keep your elbows locked to the side. Don’t let them flare out, as it will make the workout less effective.
• Continue performing the exercise for 20 reps.

If we know how to perform a biceps curl, then doing this exercise will not be much difficult. It is just a variant of elbow flexion movement, but at shoulder level.

Daily practice of this exercise at home during biceps tendonitis can help ease the pain in the arms and shoulders.

Steps To Do:

• Loop one end of the resistance band on elbow, and tie the other end on a doorway.
• Step back until the band becomes properly extended. They should also be at your shoulder level.
• Do not stretch the band too hard, as we need room for proper elbow flexion.
• Take a deep breath, and start pulling the band towards your face.
• Continue pulling the resistance band until the elbow becomes perpendicular.
• Hold the position for 30 seconds. Then, release your arm back to the starting pose.
• Repeat this exercise for 10 to 12 reps.

The sleeper stretch elevates the shoulder’s range of motion and internal rotation, making it one of the best exercises for biceps tendonitis. It targets the rotator cuffs - particularly teres minor and infraspinatus. Stretching them could reduce the strain on the tendon.

It is also utilized by athletes to decrease their muscle overuse injuries. Moreover, this stretch could be of great help for aligning our shoulder girdle and improving our posture in the process.

Steps To Do:

• Lie down on the floor on the injured side. The affected arm should lie in front of you.
• Bend the knees and bring your legs near the hips. Keep the back straight throughout the exercise.
• Now, bend the elbow perpendicularly. The biceps will rest on the ground while the forearm is pointed toward the ceiling.
• Grab the wrist of injured arm with your other hand.
• Slowly push the arm toward the floor. Try to reach the bottom and stay there for some seconds. Then, bring the arm back to the initial position.
• While pushing, squeeze your shoulder blades together.
• Conduct the sleeper stretch for 10 reps.

This is a fantastic workout for stabilizing our shoulder through strengthening the rotator cuff muscles. A strong rotator cuff can minimize the pressure off the biceps tendon while conducting various physical tasks.

Moreover, the side-lying position also reduces the strain on the inflamed tendon. All we need for this exercise is a light dumbbell, then we can easily do it from the comfort of our homes.

Steps To Do:

• Start by lying down on the floor on the uninjured side.
• The affected arm should be at your side - holding a light dumbbell. The arm needs to be bent at 90-degree angle.
• Remember to bend your knees and join the feet together.
• Keeping the elbow locked, lift the injured arm upwards. Maintain the perpendicular angle while raising the dumbbell.
• Hold at top for a few seconds, then lower the arm back to the starting position.
• Repeat the same process for desired number of reps.

This exercise could help reduce inflammation in the biceps tendon and promote a quicker recovery. Conducting it regularly may enhance the shoulder’s range of motion and increase flexibility.

To minimize the strain on the injured tendon, perform the shoulder flexion with controlled momentum. Start with a lighter dumbbell too; otherwise, it will only make the condition worse.

Steps To Do:

• Stand tall with the legs shoulder width apart. The back must be upright and the shoulders relaxed.
• Hold a light dumbbell with the injured arm and keep it at your side, palms facing down.
• Next, raise the dumbbell toward the ceiling until it reaches chest level and stay here for a few seconds. Then, extend the arm overhead and hold at the top.
• Gently lower the injured arm down to the initial pose.
• Practice the activity for 10 to 12 reps.

A fantastic shoulder mobility exercise, this workout could enhance the range of motion by moving the arms in a circular pattern. Consistent practice of this exercise could loosen the tight muscles, effectively decreasing the pain / irritation.

Shoulder circle crossover also has a second major benefit - it could promote blood flow. This helps deliver more blood and nutrients to the affected muscles, speeding up the recovery process.

Steps To Do:

• Stand with the back erect and feet at hip width distance. Put the arms at your sides.
• Engage the core and pull the scapula together. Then, move the arms behind you, fully extended.
• Raise both arms at the same time, bringing them to chest level with palms facing up.
• Then, shift your arms overhead and lower them in front of you, crossing the hands as they meet.
• Keeping the hands crossed, continue lowering them to your waist level.
• Bring the arms to your sides and repeat the process, maintaining a circular motion.
• Conduct this exercise for desired number of reps.

Prone horizontal abduction may help relieve pressure on the inflamed biceps tendon by engaging the upper traps and rotator cuff muscles. It also promotes better scapular retraction and stabilization, making it useful for restoring shoulder movement.

Perform the exercise with a lighter dumbbell to increase muscle engagement. Consistently doing them may also activate the muscles that support proper posture.

Steps To Do:

• Get on a table and lie down on your stomach.
• Hang the affected arm outside the table - palms facing to the side and no bend in the elbow. Carry a light dumbbell as well.
• The other arm should be beside you on the table.
• Now, slowly raise the injured arm to the side, feeling the stretch in your deltoids and upper arm.
• Once the arm becomes parallel to the floor, stay in that pose for a few seconds.
• Lower your arm back to the starting position.
• Repeat the process for 5 to 7 reps.

Apart from the aforementioned exercises, there are also other methods to improve the biceps tendonitis condition. Adding them to our weekly routine can also increase the healing process - they could also be used together with the workouts.

Here are some other methods that can help us get relieved from biceps tendonitis:

1. Heat Therapy

This therapy can be applied right at our home if we have a proper heating pad. Place the heating pad on the biceps and shoulder, and we can quickly feel relief in the affected area.

The applied heat will increase blood flow and enhance tissue mobility. When used properly, the heat could also flush out various waste materials gathered from the inflammation.

2. Ice Therapy

Instead of applying heat, we could also treat biceps tendonitis by using an ice pack. Take some ice cubes from the refrigerator and wrap them in a cloth. Apply this cloth to the injured area for 10 to 20 minutes.

The ice helps soothe the pain and control swelling. We may also use them after a session of bicep tendonitis stretches.

3. Massage

A massage may also help reduce the inflammation by promoting the production of collagen. This collagen production aids to relieve discomfort.

Moreover, proper massaging techniques improve circulation, ensuring better flow of blood to the affected region. If self-massage doesn’t satisfy, then visit a professional practitioner to relax the mind and body.

4. Kinesiology Tape

Also known as K-Tape, it is a simple therapy that utilizes the placement of several elastic fabric tapes on the body (in this case, the upper arm and shoulders). These tapes can restore the muscle function and control the pain / discomfort.

Using these tapes on our own is possible, but a health professional will have better knowledge regarding where to exactly place them. Not placing the K-tapes in the right place can just cause unnecessary injuries.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical / clinical advice.