Hi! I'm Dr. Jon Evans and I work with ProTailored Physical Therapy here in Fort Wayne, Indiana and I'm going to teach you the best 3 exercises for bicep tendonitis.

We really need to stretch out your bicep. So the best way to do that, put your hand up on the wall a little higher than your hip and you just lean towards the wall and you stay perpendicular to the wall. Now you hold this for 30 seconds and you do it three times. If you don't feel much of a stretch, rotate your trunk a little bit further. You can also raise your hand a little higher on the wall.

I'm going to teach you guys how to do active release on your bicep. Simply what we're doing is applying pressure across a muscle belly in a tender spot while we move that arm back and forth. What we're trying to do is increase circulation into the bicep muscle and break up adhesions so it takes pressure off the insertion points in your elbow and your shoulder and even the mid part of the muscle belly. So what we do is we find those tender spots in the bicep muscle, we apply a firm amount of pressure, and then we move that arm back and forth about 10 to 15 times. We want to repeat this as many times as we can. I would say no more than 2 to 3 minutes' worth and just trying to break up all the adhesions in the bicep and that will make your elbow, your shoulder, and just your arm feel better.

Scraping is a great tool that we use in the office quite often. What we're trying to do when we're doing scraping is increase circulation into the tissue and break up any adhesions. In the office, we use all sorts of fancy tools like these that are quite expensive, but I'm going to teach you at home how to use a simple butter knife to accomplish the task.
Scraping of your biceps is a great technique to decrease tension at the insertion points of your bicep which is down in your elbow and up in your shoulder. So if you're getting pain in your elbow or your shoulder, this is a great thing to do. Now, put on some lotion. I already did. Use the back end of a butter knife and you're supplying long strokes to that bicep, that's probably gonna feel a little gritty and probably a little sore, you want to angle that knife at a 45 degree angle while you're applying that pressure. You're doing this for 30 to 45 seconds just trying to get all the muscle and after 30 to 45 seconds you relax and do some more stretches and see how it feels.

Alright guys, I hope that information was useful for you. Please let us know if you have any questions, comments, or any new topics that you'd like us to cover on our next video. Also, please like and subscribe to our channel so you can get updated on our new videos that come out. And lastly, if you'd like to schedule appointment at ProTailored Physical Therapy in Fort Wayne, Indiana, you can call us at (260) 739-0300 or you can visit us online at https://protailored.com/. Thanks!