Biceps Tendinopathy Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Curl and press
- Sit or stand with your hand down by side.
- With a small weight in hand (household object if you do not have a weight), bend your elbow to bring your hand up to your shoulder.
- Press the weight above your head until your elbow is straight.
- Lower your arm down in a controlled manner.
2. Press up
- Start in a press up position on the floor.
- Bend your elbows to take your head and shoulders closer to the floor.
- Push through shoulders to return to starting position.
3. Reverse fly
- Stand with equal size, light weights in both hands (use whatever you have around the house if you don’t have weights).
- Keep your back straight and bend forward at your hips.
- Keep your arms straight and take both arms out to the side to shoulder height.
- Control your arms slowly back down to resting in front of you.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining range of movement within the shoulder, appropriate loading of the affected tendon and maintenance of upper limb strength and stability. We suggest you carry this out once a day for approximately 2-6 weeks as pain allows. We can work into pain during these exercises but ideally this should not exceed any more than 4/10 on your self-perceived pain scale (7).
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This is the next progression. More focus is given to progressive loading of the tendon and upper limb strengthening. As with the early programme, some pain is to be expected but ideally, we do not want this to be any more than 4/10.
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