Biceps Tendonitis Rehabilitation Exercises
- Elbow range of motion: Gently bring your palm up
toward your shoulder and bend your elbow as far as you
can. Then straighten your elbow as far as you can
10 times. Do 3 sets of 10.
- Pronation and supination of the forearm: With your elbow
bent 90°, turn your palm upward and hold for 5 seconds.
Slowly turn your palm downward and hold for 5 seconds.
Make sure you keep your elbow at your side and bent 90°
throughout this exercise. Do 3 sets of 10.
- Biceps curls: Stand and hold some kind of weight (soup
can or hammer) in your hand. Bend your elbow and bring
your hand (palm up) toward your shoulder. Hold 5 seconds.
Slowly return to your starting position and straighten
your elbow. Do 3 sets of 10.
- Forearm pronation and supination strengthening: Hold a soup
can or hammer handle in your hand and bend your elbow
90°. Slowly rotate your hand with your palm upward and then
palm down. Do 3 sets of 10.
- Triceps strengthening: Lie on your back with your
injured arm pointing toward the ceiling. Bend your elbow
completely, so that your hand is resting on the same
shoulder and your elbow is pointing toward the ceiling.
Straighten the elbow completely so that your hand is
pointing toward the ceiling. Return to the starting
position. Do 3 sets of 10. Hold a weight in your hand
when this becomes too easy.
- Single arm shoulder flexion: Stand with your injured arm
hanging down at your side. Keeping your elbow straight,
bring your arm forward and up toward the ceiling. Hold
this position for 5 seconds. Do 3 sets of 10. As this
exercise becomes easier, add a weight.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.