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The Best 6 Bicep Tendonitis Exercises and Stretches

Bicep Tendonitis Exercises

While recovering from biceps tendonitis, gentle exercises and stretches can help speed up your recovery and help with the healing process. It’s best to perform these exercises at the direction of an orthopedic surgeon or physical therapist, to avoid making the inflammation worse.

Here’s 5 simple exercises and stretches for bicep tendonitis:

If any of these bicep tendonitis exercises cause increased pain, stop right away.

Bicep Tendonitis Exercises

1. Biceps Curls

Don’t push yourself here! You’re trying to gently heal your tendon, not build huge biceps.

For biceps curls, start in a standing position and grab a light weight such as a dumbbell or tin can. Let your arm drape to your side with your palm facing forward.

drape your arm to your side

Keep your upper arm straight and lift the weight at your elbow.

lift the weight at your elbow

Slowly lower your arm back down. Do this 10 times and then repeat the set 3 times, resting between each set.

2. Biceps Stretch

This stretch is one of the best bicep tendonitis exercises as you can really tailor the intensity to make sure you’re not over-stretching.

To perform a biceps stretch, start by standing facing a wall, about 6 inches away. Raise your arm to the side so that your hand is in line with your shoulder.

raise your arm to the side

Move your hand slightly forward so that your thumb is touching the wall, with your palms facing down.

Keep that arm in the same position as you twist your body to look away from the raised hand until you feel a stretch in your bicep.

 look away and twist

Hold this position for 15 seconds then return to the starting position.

Repeat this 3 times, resting between each set.

3. Shoulder Flexion

Bicep tendonitis exercises are meant to help you to heal, rather than causing further damage – avoid shoulder flexion if it causes any pain in your shoulder!

Stand up with your arm at your side and your palm facing your thigh.

 arm at the side

Slowly raise your arm up, keeping the arm straight, until your fingers are pointed up at the sky.

 raise your arm until it’s pointing at your side.

Hold this position for 5 seconds, then return to the starting position. Do this 10 times.

Repeat this 3 times throughout the day, taking plenty of rest between each set.

4. Shoulder Internal Rotation

For shoulder internal rotation, find a towel, resistance band, or something similar. Hold one end with your non-injured hand, holding it behind your head.

drape a towel behind your back

With your injured arm, reach behind your back and take hold of the towel at the level of your lower back.

grab the towel with your other arm

Use your non-injured arm to gently lift your bottom hand so that it reaches up towards your shoulder blades. Keep lifting until you feel it stretching, before it causes any pain, and hold it here for 30 seconds.

 lift your arm up until you feel a stretch

Return to the original position, then repeat again after a rest. Repeat this set of two twice throughout the day.

5. Shoulder External Rotation

To perform external rotation of your shoulder, start by taking something elastic, like an exercise band, in both of your hands. Holding your elbows at your side, hold the exercise band out in front of you at waist height, so that your elbows are at a roughly 90-degree angle. Your palms should be facing down.

 hold a band out in front of you

Gently pull the band apart, keeping your elbows stuck to your side, until you feel a gentle stretch in your arm. Slowly bring your hands back together until back in the original position.

pull the band apart

Repeat this 10 times. Complete this set of 10 three times throughout the day.

6. Forearm Supination and Pronation

To do forearm twists, also known as forearm supination and pronation, start from a standing position with your arms by your side. Keep your elbows stuck to your side and bend your elbow at a 90-degree angle so your palms are facing down.

 hold your arm out palm facing down

Turn your hands over so that your palms are now facing the sky and hold for 5 seconds.

turn your hand over palm facing up

Rotate your hands back to the starting position and hold for 5 seconds.

Repeat this so that you have done each movement 10 times. Do 3 sets throughout the day.

How Resilience Orthopedics Can Help

pamela mehta scrubs headshot

Dr. Pamela Mehta is an orthopedic surgeon and a specialist in sports injuries, degenerative arthritis, and minimally invasive surgery. Dr. Mehta offers a concierge service and treats you holistically, rather than just fixing your joints. She listens to your concerns, takes time to explain how your condition and potential surgery will affect you, and works with you to create the best treatment plan.

Resilience Orthopedics is based San Jose, California. To make sure you get the right diagnosis and treatment the first time, get in touch to begin your journey to recovery.

Testimonials

Ruby G.
Ruby G.
2021-07-30
Verified
My experience with Dr Mehta was simply phenomenal. I had a cyst on my wrist and severe shoulder pain. Dr Mehta scheduled me quickly and her staff were so kind and personable.  She discussed the treatment plan with me in detail and made me comfortable with plan. Her bedside manner was kind, empathetic and thoughtful and she went out of her way to make me feel comfortable. After treatment my shoulder was pain free after months of agony, and she removed the cyst  from my wrist.   She followed up with me the next day to make sure I was ok. I can't recommend Dr Mehta highly enough, high quality, comfortable treatment from a wonderfully skilled surgeon. Thank you Dr Mehta!
S G.
S G.
2020-07-29
Verified
I highly recommend Dr. Pamela Mehta. I was recently helped by her for a broken bone that needed surgery. She is a very detailed-oriented and thorough orthopedic surgeon who thinks creatively about solving problems every step of the presurgery, surgery and recovery. She is top-notch. I had an extremely positive experience with her and would recommend her and her staff to anyone seeking a smart, professional and detailed team for a bone cast or orthopedic surgery.
Samantha L.
Samantha L.
2020-06-14
Verified
When your children like to run around barefoot it is inevitable that they will eventually get something lodged into their foot. Our daughter was climbing some trees in our backyard and wedged a couple splinters deep in her foot. After a few hours of attempts at home to remove these splinters with our own tweezers, soaking the feet, various internet remedies (and lots of scared screaming from our daughter when we got near her with tweezers) we sought the help of Dr. Mehta. Dr. Mehta's kind and calming approach was most helpful when she quickly examined the foot, spoke with our daughter, and then removed the two splinters from her foot. She helped to keep our daughter calm during the procedure and deftly pulled out the splinters. We recommend Dr. Mehta to anyone needing an expert physician who can deal with delicate patients!
Michele G.
Michele G.
2020-06-14
Verified
Dr. Pamela Mehta earned my highest MD review.  I have seen a half dozen surgeon's involving multiple surgeries for orthopedic injury and this doctor checks all the best boxes: * an emphatic listener * holistic 'whole person' treatment; much more than just a skilled surgeon * tightly networked to other excellent coordinating care MD's * recommends surgical alternatives whenever possible * real concern for functional patient outcomes * tough when needed, even when treatment is uncomfortable * solid, well organized support staff Thank You Dr. Mehta!
Aaliya Y.
Aaliya Y.
2020-06-09
Verified
I consulted Dr. Mehta after breaking my ankle in December 2019. She was extremely empathetic, knowledgeable, and took her time to explain everything to me so that I had a good understanding of my fracture and management options. She held my hand and got me comfortable with the idea of surgery and allayed my fears. Her office was very responsive, timely and  worked efficiently to help me get my imaging done in an expeditious manner. I highly recommend her for her incredible bedside manner, empathy and level of expertise. She is exactly what you want in your surgeon.
Katrina A.
Katrina A.
2020-02-12
Verified
Life is full of mishaps and great relationships. I had one really big mishap and happily stumbled into a a wonderful relationship. I've been blessed to cross paths with the beautiful professional Dr. Mehta and her wonderful staff. In a time when pain seriously interferes with manners. They were kind and gracious even when I was not. The of staff  everything they we always great.
Mike V.
Mike V.
2020-01-10
Verified
The best! I have been going to Dr Mehta for years and she is second to none! Highly recommend
A T.
A T.
2019-12-01
Verified
This review is long overdue from a very happy and ever so grateful patient! I was having major shoulder pain to the point where I couldn't raise my left shoulder. I decided to go to Dr. Mehta after a friend recommended me to her.  Dr. Mehta was very attentive during our initial apt. She was quickly able to diagnose the root cause of my shoulder issue and explained the how and why I ended up with this pain. Her treatment plan involved me doing various mobility exercises and after two weeks I can honestly say I am at least 50% better. I think a few other Yelp reviewers mentioned this but I have to say it again, Dr Mehta truly cares about her patients and it was very apparent from how she followed up with my recovery. She called and emailed me to make sure I was following the plan and kept up with all my progress. I'm not sure how Dr Mehta finds the time to do all this but after my experience with her, I can say with certainty that she is a very skillful doctor and I have 100% trust in her.
steve k.
steve k.
2019-11-22
Verified
I had a great experience my one time meeting Dr Mehta. She walked me through what the problem was and the course of action to fix it. She laid things out calmly with a step by step of how we get me back to 100% with no future pain. Her calm demeanor and thorough explanation made me feel at ease that everything would work out fine. I followed the steps provided and everything did work out just as she'd laid out. Should something come up again I will definitely be going to Dr Mehta again.
gajan t.
gajan t.
2019-11-19
Verified
I write only a few Yelp reviews a year, and hope that this will help anyone who is trying to find the right orthopedic doctor.  I went to 3 orthopedic doctors when I had a serious knee issue earlier this year. Although, I received good advice from all the doctors, I chose Dr. Mehta because she spent a considerable amount of time helping me to understand the root cause of my knee pain and then created a blueprint moving forward of preventative measures. She was definitely very insightful in her diagnosis and more importantly her treatment. What actually inspired me to really write this yelp review was because of her follow up calls and how much I realized that she really wanted to see me get better. I've been to many good doctors in the bay area but only a handful that offer this much personalized care. I highly recommend Dr. Mehta and happy to talk to anyone about my experience if you trying to decide on an orthopedic doctor.