Thank you very much for sharing such a simple exercise! I have been suffering from biceps tendonitis caused by excessive free style swimming and I have tried everything (including PRP) to get rid of it but each time I get back to swimming, it recurs! :( I will definitely give this exercise a try and hope it will work for me as well! All the best!
Thank you very much! I have tried both the stretch and the exercise and they both are pretty cool! The exercise with band sounds like a piece of cake but I did it three sets of 8 times, and it is really tough! I feel a burning sensation on my shoulder! Hope this will relieve my biceps tendon pain and help me to get back to swimming soon! All the best!
Thank you for this! Will bicepital massage also be helpful? If so should I do before or after this exercise? Hurts most in the morning before I am loosened up! Thanks!
@@empowerhp thanks so much. Didn’t realize that the problem was coming from lack of posterior strength! I’m on crutches right now and not getting much bicep rest. Your video is helping so much. Thank you!!
That’s a difficult question because there are a lot of variables that go into the healing process. If I were to do an exam, I’d be able to give you a better time idea. The biggest determining facts are how consistent you are with the exercises and avoiding activities that cause irritation. It should be a fast healing process, if you can do those two things.
Hi, I’ve finally been diagnosed with this after it mistakenly being my rotator cuff. My question is about running, it doesn’t hurt to run but it aches a little more when I’ve finished. Should I stop running? I always shower and ice it afterwards to calm it down and its no worse. I’ve had this for 4 months and am trying hard not to irritate it and calm it down and start to strengthen. (Too many overhead presses at the gym too quickly caused it - the pain built up gradually until I couldn’t lift my arm or sleep without pain) Thanks
I’d do the exercises in this video and in this video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-aDOrbgvqihI.html . After you do that let me know how your feeling. If I was in your position, I’d keep running. Moving is key!!
Hello, First, thank you very much for this informative video. I’ve been suffering from long head biceps tendonitis for 5 months. I stopped all push movements for 2 months to let it heal. And i did all rotator cuff excersizes and im back to working out but with little volume on stable “machines” push movements as It seems to hurt again when increasing my volume on push movements specially chest and shoulders pressing. The doctor told me the inflammed tendon is 1mm thicker than my right side tendon and that the tendon is calcified. How long should i wait until performing push movements again with high volume given the fact that i started doing your excersize?? I really appreciate your answer.
@@iFaroun Yes! It is a great way to challenge your pressing/pushing movements. By have the kettlebell bottoms up it makes it a stability exercise. This will cause all your shoulder muscles to work together and not overload the bicep tendon. Let me know how it goes! Best of Luck!
Hi Ibrahim, I've been facing exactly what you're saying and my doctor recommended that I rest. After 2 months resting push workouts are still very challenging for my shoulder. It seems that rest isn't the solution here, did you try any exercise that helped you?
@@husseinfarghaly9524 Hello Hussein, Actually im working my way around it and trying not to put it under direct pressure thru: - shorter range of motion for chest and shoulders - avoiding excersizes where theres a great stretch on the long head biceps tendon like cable flys - avoiding incline chest excersizes - very cautious with excersizes that target front delts directly - focusing on stable machines for chest and shoulders - working my way up from light weights high reps to medium weights high reps - enhancing my muscle mind connection with chest mainly in order to eliminate front delt involvement as much as possible - focusing on eccentric movement and isometric holds - chest volume doesnt exceed 9 hard sets per week - for shoulders i started focusing more on lateral and rear delts and strengthening my rotator cuffs - i recently started doing shoulders machine press with short range of motion without stretching all the way to the bottom and i apply the above techniques also here with light to medium weights high reps focusing on eccentric and isometric holds To be honest im growing again and my upper body has developed better than before.
Hi, what's the name of the band you use? or where could I buy one? I'm not sure if what I have is bicep tendonitis, but I would like to try this in hopes it does help, shoulder presses are so painful now same with chest press, putting my arm across my neck for a stretch hurts around the shoulder/upper bicep, arm circles for warm ups also hurt.
@@imalifeformknownasmanuel3019 The fact it hurts doing arm circles leads me to think it's more of a shoulder impingement problem. The video should really help.
@@empowerhp it all started actually from chest pressing, I remember not warming up properly and then feeling like something popped inside the shoulder, the pain was bad, my back (the injured shoulder's side) seemed to have swelling for a few days too It's hard to explain where the pain really comes from, seems to be from the front of the shoulder. Dumbbell chest press is really painful, there the pain seems to be around the shoulder and bicep. After today's workout, looks like for shoulder press doing it with my palms facing each other instead of facing forward eliminated most of the pain for that particular exercise. Shoulder Flys only cause the pain to worsen, same with incline chest press. Thank you, I'll try all these exercises you mentioned, posture is something I'm always trying to correct as well, so I'm sure this particular band exercise will help.
Thank you! Have a question. My pain started 2 days ago but today I'm almost pain free and I can do almost any movement without feeling pain. I have bicep tendonitis since last September but I managed to strengthen it pretty fast and doing my workouts normally since then. How much time do you suggest resting? Because I don't want to let it get weak by not working out at all!
My shoulder pains only appears when doing chest excersises mainly chest fly workouts and dips and hurts with the touch of my finder when i press the tendon could this be the cause? Thanks 🙏
Depression of the shoulder is totally fine but retraction of the shoulder blade promotes more tension between the shoulder blades which is not a good thing. If there is excessive tension between the shoulder blade, the scapula can not move and your serratus muscle will become weak causing other issues. Here is an quick explanation. It starts at 15 seconds and will give a visual of what I'm talking about. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-aDOrbgvqihI.html
Just found out I have bicep tendonitis. When I exercise at the gym it doesn't hurt for the exercises I am doing. If any hurt I stop. My question is if it doesn't hurt as I am doing exercises, do I need to quit those exercises? Also I play pickleball once a week for an hour. Don't feel the pain then either, so is it OK to continue. My pain is doing simple tasks around the house that seems to bother it, or that is when I notice it. Also are you an exercise specialist or a physiotherapist?
I always say that if it doesn’t hurt then you’re fine. So continue to be active but avoid anything painful. What kind of activities around the house do you feel it with?
what if i dont have a band? :((( any alternatives? After i did bicep curls next day my shoulder started to hurt, specifically when i try to raise my arm, I feel pain in my front shoulder. Do you know any exercises that may help me with that please
@@empowerhp ok because last week my pain was almost all gone and this week it came back. Was consistently doing this on a foam roller plus prone Ys and Ts. Is it normal for tendon pain to be on and off? How do we know if we are going back to 100%?
@@2jway yes it’s normal for tendon pain to come back. It just means you didn’t fix the problem with the other exercises. You have to find the right exercises. I bet these exercises help more than the Y’s, T’s, and I’s. I can’t say it will go away 100% because I haven’t done an evaluation on you.
Hi there....I had on July, a fall with my MTB and as an event, an AC joint sprain type I. A few days ago, I had an MRI, which revealed a bicep Tendonitis and a bone marrow ethema in acromio and clavical bones and also on the Humerus. I feel the pain from the tendonitis in just a very few and particular movements, otherwise my shoulder, is moving freely. Also, in these particular movements, I can feel some cracking jsut under the collar bone, most possibly on the coracoid. Can I continue with my shoulder excersises? Finally, about the bone marrow ethema, is it going to heal by itself or should I worry about it? Thank you very much,
Yes, keep exercising. It's going to speed up your healing process. Make sure that you stay away from any painful movements. Is there a certain range of motion that causes pain? reaching over head? The bone marrow edema is all part of the healing process and will go away on its own.
@@empowerhp Hi again and thank you so much, for your answer to my first email. About my situation, I have not really any problem with the movement and the lifting of my arm. What the MRI shows, is a labral tear SLAP where the tendon of the bigger bicep attaches to the labral. And so, I have pain and lots of discomfort, while stretching my bicep. Is there an effective rehab program of excercises? I do not really wish to have an operation, because the statistics are not good and I would not survive for 5 to 6 months recovering. Best regards, Vasilios
@@empowerhp hey bro I tried it my pain was gone no stiffness yesterday I did some bench press and military press with light weight and a woke up and ache right infront of my shoulded. This cycle is just never ending.
@@Soulsparkx If you want to send me a dropbox like with videos of you doing both exercises, I'll see what you're doing wrong. (info@empower-hp.com) I have a feeling it might be the way you're benching: you can check out this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ET0aLdt3tAw.htmlsi=gRsduNPHJtOS86b4
@@empowerhp thanks. Also says: “Rotator cuff tendinosis without discrete full-thickness tear or retraction of the tendons” so a lot of the exercises I’ve tried can’t be done having both these conditions as an exercise for one condition causes pain with the other condition
@@rambleon2011 That is actually a really good report. The fact that it says "without" lets you know that it's not extremely bad. The tendons are inflamed (tendinosis). By doing these exercises you'll reduce the inflammation and be pain free in no time. Best of luck!
@@waylandwang9257 Muscle up dips are going to be a tough one because of how much the shoulder has to come forward as you dip. I'd really concentrate on the banded exercises shown in the video.
@@empowerhp mabye half a year its on and off sometimes if i let it heal for a weak or so it will feel decently ok but when i start using it it starts hurting more but i also never can lift my arm past my head if i keep my elbow against my ribs while raising my arm above my head idk what it is
@@empowerhp sorry for being impolite , I don’t have poor posture but currently I have mild tendinitis since 3 days , is it better to rest or start doing extension for it ?
@@Mohammed-yd4uc Rest is never the answer. Your goal should be to find what caused the tendon to get irritated in the first place. More than likely it's due to weakness in the back side of the shoulder. You don't have to bad posture to develop weakness in the external rotators of the shoulder.
@@empowerhp but how can I perform exercises when I have tendinitis and wouldn’t that move it from mild to severe tendinitis ? I’m really confused and don’t what should I start with 😐
@@Mohammed-yd4uc No, it will only go from mild to severe if you keep doing the exercises/movements you've been doing. The key is to find exercises that don't cause irritation and strengthen the weak area. By doing this you'll take off the excessive load on the tendon, giving it relief.
So i got this about 8 months ago. I was doing an incline chest press when i stood up and rolled my shoulder forwards i had a sudden stabbing pain and didnt feel great like crunching. I have not been training chest but have been training everything else but whenever i try chest it hurts again straight away. Is there a way to recover quickly because i dont want to stop going to the gym and lose my gains. Also ive been to the physio 2 times and they tell me to rest and do band exercises but ill lose all my muscle i spent time building.
@@JamesFeeyThis is my other account mate. No it took like 3 weeks ish off but still not looking good. Tried doing band exercises while off too. Booked physio on monday maybe ill get cortisone injection or ill buy some bpc 157
@@JamesFeeyYes , last two times they told me to rest and do exercises but for someone who loves gym resting for 3 months is too hard. Decided im going to tell them ive already rested and no change to then see what they suggest
@@silverfox1546you can do as many exercises as you’d like. I rather have my patients focus on the most affective one. When there are multiple exercises form starts to compromise and people start going through the motions.
@@empowerhp so one exercise on they’re on their way. Worked in PT for 10 years and 23 in orthopedic surgery and understand what you’re saying but there’s more than one way to skin a cat.
@@silverfox1546 I see where you’re coming from with all of that amazing experience but this video wasn’t meant for someone that would be seen in an ortho setting. If it was a chronic problem or more than just a little tendinitis, it would take more than one exercise. You’re completely correct! There are multiple way to Roman. Have an awesome day!
@@empowerhp Obviously decent A&P books are not on your list of things to read. If you talk to any accomplished Chiro. he will tell you what I just said. But of course Chiro's. are always contradicting each other so that won't hold much water.
