The biceps (Musculus biceps brachii) is a strong and highly visible muscle in the front part of the upper arm. It is responsible for most movements of the arm, especially for flexion in the elbow joint. The tendons of the biceps muscle originate at the glenoid cavity of the shoulder blade and are anatomically exposed to high mechanical stress. If the muscle is overstrained in everyday life, e.g. through weight training, throwing sports, posture and movement errors or other diseases of the shoulder joint, an inflammation of the biceps tendon quickly develops; in 90% of cases on the dominant arm.
Exercises
In the case of biceps tendon inflammation, the primary goal is to prevent early reloading of the biceps tendon. This means that all signs of inflammation must have subsided before training can begin. This training is important, otherwise restrictions in the functionality and range of motion will result.
The treating physician determines the time at which exercises may be started. Stretching exercises such as the following are then best suited: 1) “Knotting” exercise: Both arms are stretched backwards and the hands are interlocked. The elbows are stretched out and the palms of both hands point down.
Now it is necessary to stretch the arms away from the body towards the cover until a stretching is perceived. 2) Exercise “Second Hand”: The affected arm is stretched forward at shoulder height (about 90°). The elbow is stretched to the maximum.
The palm of the hand points upwards and the fingers are stretched. Now, the affected person grabs the fingers of the affected side with his second hand and presses the fingers/the palm slightly towards the floor. The stretching is held for approx.
20-30 seconds before it is released again. Repeat 3-5 times. 3) “Corner” exercise: The affected person stands in front of a corner.
Both arms are spread out sideways and brought into an angle of 90 degrees. Now the affected person takes a step position and leans with his hands against the two corner walls with elbows outstretched. The hands move up about 30 degrees on both sides.
The patient should then feel a slight pull from the elbow to the shoulder and thoracic spine. Hold this position for about 30 seconds. Repeat 5 times.
4) Exercise “Wall”: The affected person stands with his affected side against a wall. Now he stretches the affected arm backwards, parallel to the floor. You can increase the stretching by varying the pressure with which you lean against the wall. The position should be held for about 30 seconds and repeated about 3-5 times. In addition to the exercises described, exercises should be added to strengthen the entire shoulder muscles and correct the posture of the person concerned in case of postural weaknesses or errors.
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