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.