Today's video covers pain on the front of the shoulder related to tendinopathy of the biceps and rehab exercises you can do to help relieve this pain. Tendinopathy of the long head of the biceps brachii (LHB) tendon usually causes pain at the front or anterior aspect of the shoulder and is often aggravated with reaching activities, lifting overhead and after hard (high volume and/or load) bicep strength training sessions (pull-ups, rowing, climbing, gymnastics, etc).
The LHB tendon runs vertically along the upper arm and can be palpated with a side to side motion. If you experience pain in this area with movement and your pain is reproduced with palpation of the LHB tendon, you may benefit from the following exercises. All of these exercises are designed to progressively stress the tendon in order to build its capacity, which should ultimately result in less discomfort with the activities you normally enjoy doing.
If you believe you have this condition, give these exercises a try. Start with 3-4 sets of 6-12 reps and adjust from there. It is okay to have mild discomfort while performing these exercises, but your symptoms should be better or back to baseline within 24 hours.
Behavior modification is often also important in the early stages when the tendon is more irritable. This usually means limiting your range of motion slightly in certain exercises. For instance, you wouldn’t to go as far down as normal in the bench press or with push-ups or dips.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for biceps tendinopathy. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
4 июл 2024
