Exercises to Help Heal Biceps Tendonitis

Biceps tendonitis can cause pain in the upper arm and shoulder, making everyday movements from lifting groceries to reaching overhead feel difficult or impossible. This condition occurs when the biceps tendon, which connects the biceps muscle to the shoulder, becomes irritated due to overuse, injury, or age-related changes.

Physical therapy (PT) is one of the most effective treatments, focusing on reducing inflammation, restoring range of motion, and rebuilding strength. Below are eight exercises a physical therapist may recommend for biceps tendonitis recovery.

1. Biceps Stretch

Helps restore flexibility and ease tightness.

• Stand tall, shoulders relaxed

• Place arms behind you, palms facing down, fingers interlaced

• Lift arms behind you without bending elbows

• Hold up to 1 minute, repeat up to 3 times

2. Shoulder Flexion

Improves upward arm movement.

• Start with arms at sides, palms toward thighs

• Raise the injured arm forward, palm away, until overhead

• Hold for 5 seconds, then lower

• Perform 10 reps

3. Elbow Flexion

Restores bending motion at the elbow.

• Relax arms at sides

• Bend elbow, bringing palm toward shoulder

• Use your opposite hand for assistance if needed

• Lower and repeat

4. Shoulder Internal Rotation

Maintains joint mobility and function.

• Lie on your back, knees bent

• Elbow bent at 90°, tucked to your side

• Move hand and light weight inward toward your belly

• Return to starting position

5. Shoulder External Rotation

Stretches and mobilizes the shoulder joint.

• Stand in a doorway, elbow bent at 90°, holding frame

• Keep elbow tucked, rotate body away from the door

• Hold 5 seconds, repeat as directed

6. Forearm Twist

Improves forearm flexibility.

• Elbow bent at 90°, arm at your side

• Rotate palm up, hold 5 seconds

• Rotate palm down, hold 5 seconds

7. Shoulder Circle Crossover

Boosts shoulder mobility.

• Start with arms at sides, palms forward

• Move arms out to sides, behind you, then overhead until hands meet

• Cross arms in front of your body

• Reverse movement, repeat 3–6 times

8. Biceps Curls (Later Stage)

Strengthens the biceps once pain subsides.

• Stand with feet hip-width apart, core engaged

• Hold a dumbbell in each hand, palms forward

• Bend elbows to lift weights toward shoulders

• Lower slowly, repeat for 10 controlled reps

Additional Treatment Options

A physical therapist may also use:

• Massage to reduce tightness and improve circulation

• Kinesiology tape to support the joint

• Heat or ice for pain and swelling control

• Ultrasound, electrical stimulation, or dry needling to promote healing

Recovery Timeline

Most cases improve in 4–6 weeks with consistent therapy, though severe cases may take longer. Avoid repetitive lifting or overhead activities until cleared by your PT, and follow a gradual return-to-activity plan to prevent reinjury.

Biceps tendonitis doesn’t have to sideline you from the activities you love. With guided stretching, strengthening, and treatment, most people regain comfort and mobility.

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