Stretching is an important part of managing conditions like bicep tendonitis, which often involves the portion of the bicep tendon near the shoulder. The goal of stretching is to gently lengthen the muscle and tendon unit, potentially improving flexibility and reducing stiffness.
The video "Biceps Tendonitis Stretches & Exercises - Ask Doctor Jo" discusses exercises and stretches aimed at this area. Within the video, there's mention of repeating movements, like doing something "three. Times," and performing "exercises in the chair," indicating that stretches and exercises can be done in different positions and require multiple repetitions for effectiveness.
While the exact step-by-step stretch instruction was not detailed in the provided snippets, a common method to stretch the bicep tendon involves extending the arm and shoulder.
Common Bicep Tendon Stretch
A simple and effective way to stretch the bicep tendon is using a wall or doorway. This targets the bicep muscle and tendon, including the part near the shoulder.
Here’s how you can perform a wall bicep stretch:
- Find a Wall: Stand facing a wall or next to a doorframe.
- Position Your Arm: Extend the arm of the side you want to stretch straight behind you or slightly angled away from your body at about shoulder height. Place your palm flat against the wall with your fingers pointing backward.
- Initiate the Stretch: Keeping your arm straight, gently turn your body away from the outstretched arm. You should feel a stretch in the front of your shoulder, along your bicep muscle, and potentially up into the tendon near your shoulder.
- Hold: Hold the stretch for about 15-30 seconds. Breathe deeply and try to relax into the stretch.
- Release: Slowly release the stretch and return to the starting position.
- Repeat: As suggested by the reference video's context, stretches or exercises are often repeated. You might perform this stretch multiple times, perhaps "three. Times" as mentioned in the video's discussion. Repeat on the other side if needed.
You can adjust the height and angle of your arm to find the spot where you feel the most effective stretch in your bicep and shoulder area. Be gentle and avoid pushing into pain.
Tips for Stretching
- Warm-up: It's often best to do gentle stretches after a light warm-up, like a short walk, to get blood flowing to the muscles.
- Listen to Your Body: Never stretch to the point of sharp or excessive pain. A mild pull or tension is normal, but pain means you should ease up or stop.
- Consistency: Regular stretching is key for improving flexibility and managing tendon health.
- Seated Modifications: Some stretches, like arm extensions or gentle arm circles targeting the shoulder, can be performed while seated, as the video reference indicates with "exercises in the chair." Consult a physical therapist for specific seated bicep tendon stretches if needed.
Stretch Duration and Frequency
While individual needs vary, a general guideline for static stretches like the wall stretch is:
| Action | Duration | Repetitions | Frequency |
|---|---|---|---|
| Hold Stretch | 15-30 seconds | — | — |
| Rest Between | 10-30 seconds | — | — |
| Sets per Arm | — | 2-4 sets | — |
| Session Freq. | — | — | Daily or several times per week |
Note: The reference mentions doing something "three. Times," which aligns with repeating stretches/exercises multiple times.
Remember that stretches are just one part of managing bicep tendon issues. Strengthening exercises, rest, ice, and potentially professional guidance from a doctor or physical therapist are also important components of recovery and management.
