Exercise At Home

Pain at the front of the shoulder is often biceps tendinitis (tendonitis). To get rid of biceps tendinopathy once and for all, you have to address the underlying causes, not just do biceps rehab exercises! Biceps tendon pain comes from shoulder impingement, and the head of the humerus riding too far forward in the joint, which is extremely common. (In fact, most anterior shoulder pain issues come from the same two things). So here's the best physiotherapy/physical therapy exercises for biceps tendinitis, including eccentric exercises to rehab the biceps and exercises to take pressure of the long head of the biceps.

Mentioned in this video:
UPWARD SHOULDER BLADE ROTATOR EXERCISES (for impingement): https://youtu.be/9JN6dTBAyIU

‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: https://stefan-becker.mykajabi.com/3-essentials

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AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues—like neck, shoulder, & upper back pain—discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… https://stefan-becker.mykajabi.com/waiting-list

How to sleep with biceps tendinitis...
Check out his video on how to sleep with shoulder pain: https://youtu.be/DIqNzoZRYxs

0:00 Intro
0:14 Is your pain biceps tendinitis?
0:57 The underlying cause
2:15 EXERCISE 1. Humeral Head Retractions
3:12 EXERCISE 2. Shoulder Stabilisation
4:09 EXERCISE 3. Biceps starter exercise
5:29 EXERCISE 4. Biceps progression exercise
6:35 More to stabilise the shoulder & reduce impingement

IS YOUR PAIN BICEPS TENDINOPATHY?
Is it…?
• It's really tender to press right at front of your shoulder
• You get a bit of referred pain further down in your biceps
• It clicks or snaps as you move your arm
• It’s worse at night, or raising your arm right up hurts
• Pushing up, with a straight arm and palm face up, against resistance hurts (Speeds test)
• Doing a cross body upper cut motion with resistance hurts (Upper Cut Test)

Front of shoulder pain can also come from:
• SLAP tears
• Glenohumeral instability
• Rotator Cuff lesions
• Sub-acromial impingement
• AC Joint issues
• Frozen shoulder
• Osteoarthritis

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6427911/#:~:text=decreased%20diagnostic%20accuracy.-,The%20uppercut%20test%20combined%20with%20the%20tenderness%20to%20palpation%20of,this%20as%20the%20PEC%20exam.

Impingement and biceps tendinopathy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9057549/

Biceps graphics used: (Adapted slightly to highlight the long head of the biceps)
"BodyParts3D, © The Database Center for Life Science licensed under CC Attribution-Share Alike 2.1 Japan."

#bodyfixexercises #shoulderpain #biceps