8 exercises you can perform to prevent and alleviate pain from biceps tendinitis

Biceps tendinitis usually causes pain and a limited range of motion in the upper arm or shoulder. It happens when the tendon attaching the long head of the biceps muscle to the shoulder becomes irritated and inflamed. If your shoulder is sore, you should rest it for a few days before trying any exercises. When you’re ready, exercises that gently move the shoulder through its full range of motion can help rehabilitate a stiff and sore biceps tendon. 

A physical therapist can assess your condition and create a personalized treatment program to help you recover. They can also help with strategies to prevent reinjury.

In this blog post, we’ll share step-by-step instructions for eight exercises that can help prevent or alleviate pain from biceps tendinitis.

8 effective exercises to prevent and alleviate pain from biceps tendinitis

Biceps tendinitis is often a result of playing a sport or working with your hands above your head. People in certain professions and athletes may be more likely to develop biceps tendinitis. For example, we commonly see volleyball players, swimmers and construction workers with biceps tendinitis. Older adults are particularly susceptible to this condition since connective tissue tends to weaken with age.

Conditioning your upper body and warming up before physical activity are critical for the prevention of biceps tendinitis. Getting regular cardiovascular activity can also help keep your tendons and muscles in shape. Strengthening the muscles of your shoulders, arms and upper back will help create adequate support for your biceps tendons.

Besides resting your shoulders and arms, there are a few other things you can do at home to help manage your pain. Use the RICE method: rest, ice, compression and elevation. You may also try alternating an ice pack with a heating pad.

Try the following exercises to prevent and alleviate pain from biceps tendinitis:

1. Pendulum stretch — Bend forward at the waist and let your affected arm dangle straight down. Use your legs and lower body to sway, swinging your arm gently. Don’t engage the muscles in your arm or shoulder — let your legs do all the work. You might start with small circles that get larger and then do the same in the other direction.

2. Biceps stretch — Lace your fingers together behind your back with your palms facing down. Straighten your arms and pull your shoulders back gently. Lift your hands as far as they can go without pain. Hold the stretch for about a minute and repeat a few times.

3. Forearm pronation and supination — Stand with your affected arm bent at a 90-degree angle at the elbow like you’re going to shake someone’s hand. Keep your elbow tucked in at your side and start with your palm facing down. Slowly turn your hand over so your palm is facing up and then return to the starting position. Repeat several times.

4. Shoulder internal rotation — Grab a towel with your unaffected hand and hold one end behind your head so the end hangs down behind your back. Keep your affected hand lowered down and grab the end of the towel behind your back. Hold it taut and use your upper hand to gently pull up so your shoulder rotates out. Lower back to the starting position and repeat several times. 

5. Shoulder external rotation — Hold your towel with both hands in front of you, elbows bent at 90 degrees. Move both hands to the affected side so your shoulder rotates outward and then return to the starting position. Repeat several times.

6. Shoulder flexion — Stand with your hands down at your sides. Raise your affected arm as high as you can, keeping it straight with your palm facing out. Lower it back down and repeat several times.

7. Elbow flexion — Hold your affected arm down with your palm facing forward. Slowly curl your bicep as much as you can. It may be helpful to use your opposite hand to hold it in place. Then lower your hand back down. Repeat several times. 

8. Shoulder circle crossover — Begin with your arms hanging down at your sides. Extend your arms out to the side with the palms facing forward. Pull your shoulder blades together, moving your arms behind you. Raise your arms up, keeping your palms facing forward, until your hands meet above your head. Then cross your arms in front of your body horizontally. Reverse the movement so that your palms are behind you and facing away from you. Repeat several times. 

Get help with preventing biceps tendinitis or recovery at KC Rehab

Seeing a physical therapist before you develop full-blown biceps tendinitis can help you prevent your injury from getting worse. Your PT can provide treatments that help you feel better in as little as one session. They can also educate you on strategies for preventing soft tissue injuries like biceps tendinitis and managing your pain in the long term.

At KC Rehab, we provide treatments that help our patients do the things that make their lives meaningful. Whether you’re an athlete, a parent or a professional, we can help you feel your best every day. We try to make high-quality care as accessible and affordable as possible. You don’t need a referral to see one of our PTs. We accept all major insurances and offer flexible payment options.

Are you ready to find out if physical therapy is right for you? Contact our team today for more information or to schedule an initial appointment.