EXERCISE HELP IN MANAGING BICEPS TENDONITIS
Biceps tendonitis is a condition that causes pain and inflammation in the biceps tendon, which connects the biceps muscle to the shoulder joint. , exercise can help in managing the symptoms and improve overall strength and flexibility.
1.Forearm supination strengthening
Sit upright facing a table.
Place your forearms onto the table with your elbows bent.
Hold a resistance band with one end in each hand.
Make sure the band is placed under the thumb of the arm you are exercising.
Take up the tension in the band, then turn the palm of the hand you are exercising upwards.
Hold this position before turning your palm to face downwards.
2."Hand behind back" Shoulder internal rotation
Take a towel and drape it over your good shoulder.
Reach behind your back with your symptomatic arm and hold the other end of the towel.
With your top hand pull the towel straight up so that your back hand comes up towards your shoulder blade.
You will feel this stretch in the front of your shoulder.
3. Biceps curl
Sit upright in a chair facing a table.
Place your weaker arm onto the table with your forearm outstretched, holding a weight in your hand.
Keeping your body still bend your elbow to touch the weight to your shoulder.
Slowly lower your forearm back down to the table.
4.Shoulder flexion to 180° AROM
Stand up straight with your arms by your side.
Move your affected arm directly forwards and up as far as you can go, leading with your thumb.
Ensure you do not lean or hunch your shoulder on the way up or the way down.
Control the movement back to the start position.
5.Biceps stretch
Stand up straight sideways to a wall.
Stand with your arm to be stretched closest to the wall.
Lift your arm out to the side, and then rotate it so that your palm faces up.
Step closer to the wall so that your fingertips can touch it.
Continue to move closer to the wall so that your fingers and palm lie flat on the wall, or as close to that as you can comfortably manage.
Ensure your arm remains straight and parallel to the ground.
Do not allow your shoulder to hunch up.
You will feel a stretch along your upper arm, into your elbow, and maybe in the front of your wrist.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a Biceps Tendonitis , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.