Biceps Tendon Strengthening Exercises - Jaspal Ricky Singh MD

You may do these exercises right away. If any exercise increases your pain, stop doing it. Avoid overhead lifting
while your tendon is healing.
Active elbow flexion and extension: Gently bring the palm of the hand on your injured side up toward your
shoulder, bending your elbow as much as you can. Then straighten your elbow as far as you can. Repeat 15
times. Do 2 sets of 15.
Biceps stretch: Stand facing a wall (about 6 inches, or 15 centimeters, away from the wall). Raise your
injured arm out to your side and place the thumb side of your hand against the wall (palm down). Keep your
arm straight. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your
biceps. Hold 15 seconds. Repeat 3 times.
Biceps curl: Stand and hold a 5- to 8-pound weight in your hand. If you do not have a weight, use a soup
can or hammer. Bend your elbow and bring your hand (palm up) toward your shoulder. Hold 5 seconds.
Slowly straighten your arm and return to your starting position. Do 2 sets of 8 to 12.
Single-arm shoulder flexion: Stand with your injured arm hanging down at your side. Keeping your arm
straight, bring your arm forward and up toward the ceiling. Hold this position for 5 seconds. Do 2 sets of 8 to
12. As this exercise becomes easier, add a weight.