![]() ![]() Keep lifting until you feel it stretching, before it causes any pain, and hold it here for 30 seconds. Use your non-injured arm to gently lift your bottom hand so that it reaches up towards your shoulder blades. With your injured arm, reach behind your back and take hold of the towel at the level of your lower back. Hold one end with your non-injured hand, holding it behind your head. Shoulder Internal Rotationįor shoulder internal rotation, find a towel, resistance band, or something similar. Repeat this 3 times throughout the day, taking plenty of rest between each set. Hold this position for 5 seconds, then return to the starting position. Slowly raise your arm up, keeping the arm straight, until your fingers are pointed up at the sky. Stand up with your arm at your side and your palm facing your thigh. Repeat this 3 times, resting between each set.īicep 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! Hold this position for 15 seconds then return to the starting position. 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. Move your hand slightly forward so that your thumb is touching the wall, with your palms facing down. Raise your arm to the side so that your hand is in line with your shoulder. To perform a biceps stretch, start by standing facing a wall, about 6 inches away. 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. Do this 10 times and then repeat the set 3 times, resting between each set. Keep your upper arm straight and lift the weight at your elbow. Let your arm drape to your side with your palm facing forward. If any of these bicep tendonitis exercises cause increased pain, stop right away.ĭon’t push yourself here! You’re trying to gently heal your tendon, not build huge biceps.įor biceps curls, start in a standing position and grab a light weight such as a dumbbell or tin can. ![]() Here’s 5 simple bicep tendonitis exercises and stretches: It’s best to perform bicep tendonitis exercises at the direction of an orthopedic surgeon or physical therapist, to avoid making the inflammation worse. While recovering from biceps tendonitis, gentle exercises and stretches can help speed up your recovery and help with the healing process. ![]()
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