Biceps Tendinopathy Early 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. Assisted shoulder elevation
- In sitting or standing clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle introduce a stick to help you with the assisted movement.
2. Isometric shoulder abduction
- Sit or stand with your injured shoulder facing a wall.
- Rest your arm bent down by your side with the back of your hand against a wall.
- Keeping your elbow bent, apply moderate pressure against the wall using the back of your hand.
- Hold for 5 seconds and relax.
3. Isometric shoulder external rotation
- Sit or stand with your injured shoulder facing a wall.
- Bend your elbow to a right angle able so your forearm is level to the floor.
- Keeping your elbow bent, place the back of your hand against the wall.
- Apply moderate pressure against the wall by rotating the upper arm to push the back of your hand into the wall (not the entire forearm).
- Hold for 5 seconds and relax.
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 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.
- 0
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 910
This programme is a further progression with challenging progressive loading of the affected tendon complex. Again, some pain is acceptable but ideally, we do not want it to exceed 4/10.
- 0
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 910