Hey everybody, it’s 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.
Easy Test For Rotator Cuff Tendonitis
Hi i’m paula moore the chiropractor. do you have upper arm pain? i’m going to show you a test to see if you have tendonitis. This is a really easy test, I do it every day in practice. People come into me with upper arm pain. When I say upper arm pain, I am talking generally from the elbow up. This kind of aching that you feel in this region here. You are sure that the problem exists in this region in the arm. The other kind of symptom you may get is a real restriction when you try to touch your.
Back. so what you should notice is that you are able to do that on both sides. so one of the first tests to do is notice that if that is hard or you get sudden pain with sudden movements. Like reaching for the car door or reaching up to the cupboard, brushing your hair. That is likely suggestive of tendonitis. This is the other test. Thumb down, make a fist. You want to angle your arm not at twelve o’clock or one o’clock but two o’clock. Thumb down, you want to lift the arm up as high.
As you can. what you are looking for is pain between sixty degrees and one hundred and twenty degrees. That’s called the painful arc. That is a pretty sure sign that there is some tendonitis. Meaning the tendon has swelling. That’s the ‘itis’. That means inflammation. So with certain movements what happens is that the tendon of the muscles get trapped under the bony bits and it keeps getting more and more inflamed. You start to hear about it because it starts to ache down into the muscle belly, down into the arm. This is very.