Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises for bicipital tendonitis. Let’s get started. So some people call it biceps tendonitis, you might hear that more, but bicipital tendonitis
or biceps tendonitis is when the tendon that goes through the grove there gets irritated.
So you really want to stretch out that bicep muscle, that tendon. You can kind of feel
it. It feels like a little cord right in there, sometimes it’s a little uncomfortable when
you push on it. But you want to stretch out that area, get that movement to get that inflammation
out. So the first one you can do against a doorway as well. I’m just gonna show you kind
of holding on to a chair, but you want to have your palm facing forward, put it either
on the doorway or something solid like the chair and straighten out your arm. And then
take your shoulder and just bring it forward and then a little bit to an angle. And what
that does is stretches out that bicep area right there. So holding that for about 30
seconds, nice big push, pushing forward helps a little bit more. And then come back. It
might be a little tender in that area so don’t push too hard. Just push to where you feel
a good stretch and then 30 seconds, do that 3 times. If that one’s not super comfortable,
or you want a different way to do it, you can get a chair or a counter top, put your
palm down on the chair. And then same thing, kind of push your shoulder forward or lean
forward and you’re gonna get that stretch through that biceps muscle and the bicep tendon
up there. So again, hold that for about 30 seconds, come back up, and do that 3 times.
So now I’m gonna show you some exercises in the chair. So for the next exercises, you’re
gonna use a resistive band. This is gonna be internal and external rotation of the shoulder.
So you want to anchor your band into something like a doorway, have some mysterious person
hold it off to the side. You can tie it up onto something, anything nice and sturdy.
But make sure it’s tight so it doesn’t come back and pop off and pop you in the head or
anything. Now keep your elbow by your side. Some people have a hard time with this, so
if you roll up a towel and put it right underneath, then squeeze it in there, if it falls down
then you know your elbow’s coming away from the side. So the first one, keep the thumb
up, keep your wrist in a neutral position, elbow at about a 90 degree angle, and just
nice and slow and controlled come in towards your stomach and then control it coming back
out. You don’t have to go all the way back out, just come to about that parallel to your
other arm kind of area. So just in nice and slow, out nice and slow. Just starting off
with 10 to 15 of these. If they become easy, you get to 20 – 25, then you can go to a more
resistive band. Now I’m gonna switch sides, just so I don’t have to move the band, but
you would still be doing the same side, and now go the other way. So this time, your hand
is gonna be in towards your stomach, elbow’s still by your side, still at about that 90
degree angle, still thumb up, still wrist in neutral position, and now you’re gonna
pull it open this way. And then slowly come back in. So again, you don’t have to go all
the way out, you don’t have to feel like you have to pull it out this far, just come til
it’s right in front of your body, almost perpendicular to your chest area. And then slowly come back
in. So again, same thing, starting off with 10 – 15, work up to 20 – 25. If that becomes
easy, get a more resistive band. Alright, wow, look at that, that just came off so nice.
And the last one is gonna be a bicep curl. So again, you’re working that bicep muscles
and tendon. Step on the band. Make sure you’re stepping on it hard so it doesn’t come back
and pop you. Keep your elbow again by your side. And then just slowly pull all the way
up towards your arm. So get a full motion and come all the way back down. So if you
want to stand up doing it, you can, cause you want that full motion all the way through.
And just nice and controlled squeeze it there, a little hold, and then slowly come back down.
So again, starting off 10 – 15 and working your way up from there. So there you have
it. Those were your stretches and exercises for the bicipital tendonitis, or biceps tendonitis.
If you have any questions, leave them in the comments section, if you’d like to check out
some other videos, go to AskDoctorJo.com Don’t forget to like us. And remember, be safe,
don’t hurt yourself, have fun, and I hope you feel better soon.