4 Unique Exercises to Fix Biceps Tendonitis (Don’t Stretch!)
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Published 2022-01-27
Does the front of your shoulder hurt when you raise your arm or twist your wrist? Are you trying to figure out what to do for a biceps tendonitis diagnosis that won’t end in surgery?
Biceps tendonitis pain comes from inflamed tendons where your bicep connects to your shoulder (which it does in two places.) If a tendon is broken, you’ll need surgery. If it’s inflamed, then stretching, rest, and ice may help, but won’t solve the structural reason you have wear and tear.
We made this video on how to heal biceps tendonitis because so much advice on the subject focuses only on the biceps. Instead, looking at the related joints and muscles can strengthen your entire shoulder correcting root cause and preventing muscle compensation in other movements too.
Give the routine a try and if you have any questions, feel free to drop them in the comments.
00:00 - Intro & Anatomy Details
08:10 - Root causes of biceps tendonitis
09:55 - What to do for acute pain?
11:05 - Address rotator cuff issues
11:40 - How to fix forward head posture
THE EXERCISES
11:59 - ASMR: Biceps
13:47 - Active Overhead Stretch
15:57 - Extended Elbow Wrist Fl-Ex
18:12 - Shoulder Circle Crossover
OTHER RESOURCES AND LINKS MENTIONED
18:33 - Fundamental Precision Movements Course
22:00 - Download ROM Coach and follow all of these exercises inside the app
ROM Coach app (free!): www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery: • 3 Keys to Rehab a Rotator Cuff Tear &...
Stretching WON’T Fix Forward Head Posture [But THESE exercises will!]: • Stretching WON’T Fix Forward Head Pos...
Precision Movement Academy: www.precisionmovement.coach/academy - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Shoulder Control: www.precisionmovement.coach/get-shoulder-control - progressive 3-phase exercise program to help fix shoulder dysfunctions, restore muscular balance and improve mobility
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
All Comments (21)
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I am a family medicine physician with rotator cuff tear and biceps tendonosis. I have seen orthopedics and have had PT. I should say your videos are The Best in explaining the anatomy as well as exercises. Thank you so much for all that you do for us.
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The last 2 exercises work incredibly well. 2 years battling tendinitis and I see instant results after seeing this. Amazing video!!!
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The pain has gone from a 6 to a 0 in just one session. The thing that amazes me is that I started to feel this pain yesterday during a boxing class and, without searching anything related to it, YouTube just put this video on my front page. Subscribed and eager to look at your content. Thanks a lot!!
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After the first time doing the fourth exercise, no pain in my right shoulder for the first time in months, thank you so so much! I thought it was other issues but this totally opened my eyes!
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Thank you so much for such an in-depth video with so much of beneficial information. I really appreciate it!
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My shoulder was so impinged last week that I could barely raise my arm above my shoulders and was also experiencing pain going into my bicep. I experienced some immediate relief after doing these exercises and now a week later I was able to go back to muay thai class and my shoulder feels 80% better. Thank you!
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Those shoulder circle crossovers are pure gold! Like a shoulder massage. I feel so much better now after constant pain for weeks in my right shoulder. Thank you!!!
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Wow! Another great video! You’ve described my exact arm condition and offered a solution. Thank you soooo much!
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This video explains exactly how I feel. Rotator issues for 2 years. Pain in front of shoulder. Just followed along the exercises and it feels noticeably better in 5 mins. Esp exercises 3 and 4. Brilliant vid. Thanks 👍
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i just wanna say i really appreciate your videos, they've helped me with a lot of mobility and stability problems that i've left unchecked for the majority of my life.
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Have to say I have been down the route for the last 6 months in going to pt, then going to a orthopaedics to get specialized care and this video is better than any of the advice I’ve gotten. I feel like I haven’t been heard and have just been sent to one doctor after another. I really appreciate the answers I have seen here as it’s the exact problem I’ve been experiencing. This is the first time I’ve gotten a true understandable diagnosis for what I have and finally some solutions! God bless you guys and the work you do!
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Thanks a lot for all this series of videos! I'll be focused on them all february to start with 🥰
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After 1 set x 3 reps of the exercises I have already noticed an improvement. I’m a Podiatrist and have had this problem on and off for years. I will continue to do these exercises weekly and hopefully never have to suffer again. Thank you both for generously sharing your expertise with all of us. It is very much appreciated.
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Great video, thanks for supporting people with this issue!
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Starting to see more and more useful exercises on utube that benefit me. Thanks for these gems. Saved for my exercise playlist
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1000 X THANK YOU. I've been dealing with this off and on for nearly 3 YEARS now. I'll be studying this video closely and trying to help myself, since the docs "can't find" anything wrong.
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That third ones feels good, I'll incorporate these in my daily work out. thank you👊🏽
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Great video, thanks for supporting people with this issue! 👍
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Did Murph the week before my fight, could not extend or rotate my shoulders at all. These exercises seriously boosted my recovery. I'll be sure to share your content for those in need ✊
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Thank you going through this in such detail. When I got my rotator cuff surgery after a tear and shoulder impingement, the surgeon found that I had a bicep tendon luxation as well. It was that damn long head which hurt the most after surgery which really suprised me.
