Therapeutic exercise
Biceps Wall Stretch
Passive stretch of the biceps brachii and the long head of the bicipital tendon, with combined elbow extension and shoulder extension. Essential in chronic bicipital tendinopathy — biceps shortening is both cause and consequence.
How to perform
- Starting position. Stand sideways to a wall, with the affected arm closest to it and extended backward at shoulder height.
- Step 2. Place the palm flat against the wall, with the fingers pointing backward and the thumb down.
- Step 3. Keeping the hand fixed on the wall, slowly rotate the trunk in the direction opposite the wall, moving the chest away from the arm.
- Step 4. Feel the stretch in the anterior region of the arm and shoulder — hold the position for 30 seconds, breathing deeply.
- Return. Relax, rest, and repeat 3 times on each side.
When not to perform
- Anterior glenohumeral instability
- Recent anterior dislocation
- Recent shoulder or biceps surgery
- Lateral epicondylitis in an acute phase
- Adhesive capsulitis in an acute phase
- Pain that increases with elbow extension
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Resisted Elbow Flexion (Bicipital Protocol)
A biceps brachii remodeling protocol with slow, controlled tempo (2 seconds up, 1 second peak contraction, 3 seconds down) — distinct from a standard gym curl in that the time under tension stimulates type I collagen reorganization in the long head tendon, within the bicipital groove. The central exercise in bicipital tendinopathy after the analgesic phase.
Shoulder Flexion with Eccentric Descent
Forward arm elevation with focus on the eccentric phase (controlled descent). Specifically loads the long head of the biceps within the bicipital groove — essential in advanced bicipital tendinopathy protocols, once initial analgesic gain has been achieved.
Banded Forearm Supination
Isolated strengthening of the supinator and biceps brachii through forearm rotation against elastic resistance. Useful in the combined treatment of bicipital tendinopathy and lateral epicondylitis — corrects imbalances between pronators and supinators.