Front Shoulder Pain? Fix the REAL cause of Biceps Tendonitis
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- čas přidán 18. 06. 2024
- Pain at the front of the shoulder is often biceps tendinitis (tendonitis). To get rid of biceps tendinopathy once and for all, you have to address the underlying causes, not just do biceps rehab exercises! Biceps tendon pain comes from shoulder impingement, and the head of the humerus riding too far forward in the joint, which is extremely common. (In fact, most anterior shoulder pain issues come from the same two things). So here's the best physiotherapy/physical therapy exercises for biceps tendinitis, including eccentric exercises to rehab the biceps and exercises to take pressure of the long head of the biceps.
Mentioned in this video:
UPWARD SHOULDER BLADE ROTATOR EXERCISES (for impingement): • How To Fix Shoulder Pa...
How to sleep with biceps tendinitis...
Check out his video on how to sleep with shoulder pain: • How To Sleep With Shou...
0:00 Intro
0:14 Is your pain biceps tendinitis?
0:57 The underlying cause
2:15 EXERCISE 1. Humeral Head Retractions
3:12 EXERCISE 2. Shoulder Stabilisation
4:09 EXERCISE 3. Biceps starter exercise
5:29 EXERCISE 4. Biceps progression exercise
6:35 More to stabilise the shoulder & reduce impingement
IS YOUR PAIN BICEPS TENDINOPATHY?
Is it…
• It's really tender to press right at front of your shoulder
• You get a bit of referred pain further down in your biceps
• It clicks or snaps as you move your arm
• It’s worse at night, or raising your arm right up hurts
• Pushing up, with a straight arm and palm face up, against resistance hurts (Speeds test)
• Doing a cross body upper cut motion with resistance hurts (Upper Cut Test)
Front of shoulder pain can also come from:
• SLAP tears
• Glenohumeral instability
• Rotator Cuff lesions
• Sub-acromial impingement
• AC Joint issues
• Frozen shoulder
• Osteoarthritis
REFERENCES:
www.ncbi.nlm.nih.gov/pmc/arti....
Impingement and biceps tendinopathy: www.ncbi.nlm.nih.gov/pmc/arti...
Biceps graphics used: (Adapted slightly to highlight the long head of the biceps)
"BodyParts3D, © The Database Center for Life Science licensed under CC Attribution-Share Alike 2.1 Japan."
#bodyfixexercises #shoulderpain #biceps - Jak na to + styl
How did you get Biceps Tendonitis?
Check out my video ‘The 3 Essential Exercises EVERYONE Should Do’: stefan-becker.mykajabi.com/3-essentials
GOT QUESTIONS? I answer questions here now: facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
I just wanted to say a massive thank you for your fabulous videos. After nearly 8 years of shoulder pain, doing the exercises in this video, and one other, for just over a week, have already made a big difference to my pain levels. Keep up the good work.
Thank you so much for your videos. Two of your videos have significantly changed my life for the better. I was in a lot of pain daily after a serious car accident. I no longer need back surgery and can sleep comfortably all night. I've been through physio, acupuncture, chiropractors, and nothing worked. I came across this channel while researching my upcoming back surgery. Thank you so very much for taking the time to post.
the fact you give all this away for free is good on you. thanks so much!
My pleasure!
Fr because is this video I was able to identify what was hurting, why it’s hurting, and how to fix it. Great stuff all around
Thank you so much..!!
CZcams pays $500 per 40 views
This sounds like one of my issues. I'm so glad you are doing these videos. You explain the exercises clearly so they are easy to understand.
Happy to help!
I had 25% tear to supraspinatus. After 4 months it has healed. But I'm having major pain in my front shoulder I will try these exercises. Thanks for videos 😊
Perfect timing. I’ve been suffering from this for a while now
Good luck with it!
Thank you! Going to try these!
What a game changer! You’ve already helped me heal something within no time and now this. Just after following these two times, I feel the pain go away.
I’ve lived with this for 4+ years now and I can’t believe the sharp pain has reduced in a span of few days. Doc you’re incredible. Thankyou for being so clear, for putting this up on the internet and for your life’s work. Can’t thank you enough! ✨
Thank you! Your message made my day. 👍🙌🙏💥
Thank you ❤
I search for Help over 2 Years, you did it !!
Yay! 🙌🎇
Thanks a lot came here after going through tons of videos and trying their solutions..feel the best results after the exercises you suggested.
Great to hear!
Feeling much better already after following those simple exercises. Thanks.
Great to hear!
Great video man! Big time help!
Glad to hear it!
I have done physio 3 times for my shoulder. Twice before surgery and then again after surgery. I have learned that the shoulder is incredibly complicated, and there are dozens of different exercises you can do! Some are variations of others. Isometrics, such as your first couple of exercises, can be done by using a ball and pressing into the wall. Bands and dumbbells as you progress. Stretching is so important especially after surgery (I am 2 years out) to keep things from tightening up.
Thank you. I was searching for this today trying to figure out the issue! I will give it a go and see how it goes
Hope it helps!
You are the best! You deserve more views and likes!
Thank you!! 🙏🙏🙏
Always helpful and explain clearly thanks so much
🙌🙏🙏🙏
Thank you so much for this video.
Thanks for your multiple comments! 🙏
Great video and advice. All long distance swimmers should take a look at this video. Thanks.
Thank you thank you thank you. This video clears up some questions I had after a Doc wanted to sever my bicep tendon ! (I didn’t let him) I only have two of these symptoms and pain in different areas than what you describe. But pain several hours later does happen….thank you for explaining things so clearly. Finally I have the information I was looking for! 🎉
Glad to help! 🙌
I broke some ribs last week ... so that last biceps rehab exercise, leaning back while holding onto a rope brought a few tears to the eyes! 😂
get well soon sir
sir please do reply to the few comments ive made in two of your videos very helpful
What a dedication!
Get well soon!!
😬 Thank you for your dedication, but please don't hurt yourself for these videos. Pretty sure we'll all still be here, even if we need to wait a bit.
Happy and whole healing!
I hope you heal fast! Thank you for what you do!
You helped me with a scapular problem and I wanted to say thank you. I will also try this once again thanks 🙏
You are so welcome!
Excellent, thank you sir
You are welcome
Thank you, Sir. You arean expertise 🙏🏻
🙏🙏🙏
Suffering with the same. Attended physio briefly but I still continue to have it. Will definitely try your method.
Good luck with it
Excellent. Thank u!
Glad you liked it!
Thank you so much !
You're welcome!🙌
Excellent thank you!
You're very welcome!
Hi Stefan I have this in both shoulders along with bursitis so crossing arms causes discomfort...do you have an isometric exercise for this....great videos
Great. Thank you
Welcome 😊
Your description in the beginning is exactly what I've been experiencing for going on 3 months. The grinding or popping sensation is very painful for that moment and I'm experiencing numbness/tingling on the top of neck/shoulder and trap. I recently had an Xray that rules out arthritis or bone degeneration. I have an shoulder orthopedic appt soon but not sure what they will be able to tell me. Your thoughts? Thank you.
Thank you thank you thank you thank you!!
You are so welcome!
That is as great set of exercises!
How to differentiate biceps tendonitis from other shoulder tendonitis?
Biceps give you pain at the front.
Other impingements don't. (More above or referred to outside of shoulder)
I’ve started today. I’ll try it a few weeks. Hope the pain minimizes!
so is it working ?
Fantastic, thank you so much. This is truly helping after 2 Cortisone injections merely treated symptoms.
👍👍👍
Like your therapy for shoulder pain Sir. Can I send you a shirt clip about the few painful movements and receive a therapy video for correction. Pls reply.
OMG! I havent tried this yet but i will for sure because it looks like exactly my problem! Also I have nerv-pain in biceps while my shoulder is going back and down.
Hope it helps!
do i train while having this issue? also how much time can i expect for recovery of this tendon
I feel the pain in this area when I do Dumbbell lateral raise, shoulder upright row, or inclined bench press. The pain is so sudden and intense that I cant even do 2 complete reps and it stays for at least 2-3 days. I think it is Biceps Tendonitis?
I saw your video today. I will work on it and update in a few days. Thank you
Sounds like that’s my problem. I’ve been trying a lot of exercises and those ones gave me better results. I go to the gym every day, should I lower down the weights I lift for a while? Thanks for the excellent content!
Yes, go easy at gym! Or you risk damaging biceps tendon
I sufferer from this pain after pullups on gymnastic rings, sometimes its left one, sometimes its right one. I can feel, especially while trying to push arm up under resitance, pain in that spot you showed is fire. I can feel it healing up slowly. How can I prevent it in future?
Would you recommend isometrics? Is sub-aceominal pain also related to biceps tendonitis?
Great information thanks for sharing
Thanks for watching!
@BodyFixExercises, Great explanations and very helpful tips, I will definitely try it, since physiotherapy did not helped. My orthopedic doctor, suggested me to try with corticosteroid shot in my shoulder for this cindituon, so what do you think of that? Should I take it, along with these exercises? Does someone have some experience with it?
I'd have to examine you to advise you for your specific case, sorry
Thank you! Excellent advise, too, about not over-doing it which is so easy when you think it's over.....time is the key. It can be weeks if mild to months if severe, is that correct?
Yes, exactly
Hi, I think I got this during pickleball, and I can follow all others, but exercise 3 is too painful for me. When I do exercise 3, I can raise my right arm keeping vertical with support of left arm (I hurt my right shoulder), but when I try to raise down my right arm alone, it hurts and I feel like I can keep muscle power to sustain my right arm weight. Shall I skip exercise 3?
Also, can I return to pickleball 1 week later depending on my pain level, after your recommendations?
Спасибо, попробую Ваши упражнения, выглядят здорово)
👍🙏
And also, I experience the most pain when my shoulder roles forward, like when leaning over and picking something up. And it is painful doing the biceps exercise without any weight!
I love you guy.
😆🙏✌️
I have Grade 2 AC joint dislocation, without surgery doctor told me to wear clavicle supporter, 2 weeks gone no pain in moving hand little, but i can’t take my hand up, i was doing going gym for 1 year,
How much time it will take to bench press 60kg again??
And any chance to dislocate again on gym?
I will start this exercise after 3 weeks. 😊
If I perform an operation to fix the tendon of the long head in the humerus, will this subsequently affect the stability of the shoulder?
and Will the exercises work if the tear is large?
thank you.
Dear Stefan, i have troubles reaching my back with the right arm, (for instance if i put my hand in the back, it's really painful, and if i aim to go up to the scapula, it's unbearable. I can do your exercises without pain, even n.4 brings just a little pinch, so I've decided to try the Dr. Kirsch dead hang exercise, the first is really painful, the pain runs along the bicep, then the pain lowers and the 9-10th repetitions are almost ok. Do you think the hang exercise is also good, or is it making my problem worse? One more question, can i do exercise n.4 being seated? The only thing where i can fix the band is my balcony. 😞
I can not thank you enough. Johann Moore
My pleasure!
I have watched several shoulder related videos and this is by the best one I’ve seen!
After completing these exercises, would applying ice and/or heat provide any benefits?
You don't really need to. If it feels inflamed or tender though, I'd go with ice
You don't really need to. If it feels inflamed or tender though, I'd go with ice
Dr. Stephan! Thank you for this short, it’s helpful to have the specific exercises showing in a short video. Interesting timing too because I have a question - this particular exercise (I did 3 sets of 10 this morning) now is making my shoulder hurt. I guess I’m not ready yet….(and I have identified my problem). Is there a different exercise I can start with? 😢
Hey Sara!
Try starting with this instead...
czcams.com/video/3gaelbleanY/video.html
@@BodyFixExercises I can try that one, but it seems like it’s the same motion….I tried that motion last week and had a similar issue. But I didn’t focus on pulling the shoulder back when I did it…that might make a difference..
@@BodyFixExercises It’s also laying down VS standing up…
Reporting back on this, the side lying exercise was better for me…whatever my issues is (I guess what is described in this video) these exercise target those muscles because having done all of these in the past, I am overly sore after I do them….the day I can do all of these will be the day I’m in better shape I guess. Getting there! I do your exercises every day (different ones) ❤
Has this actually helped for somebody after a while? How long has it taken?
Should one stop exercices that trigger that pain like shoulder overhead presses until the issues is somewhat resolved? Great video!
still waiting on an answer
@@takingsoulssI need to know as well, I’m curious if me doing chest/shoulder day will cause permanent damage.
Same here
I have pain in my right bicep when i do dumbbell curls or pick heavy objects. It's like a flickering pain and I'm afraid i might drop the objects. I can do Cross body hammer curls and similar exercises with minimal or no discomfort. Do you know the name of my problem and exercises to fix it?
I went to the doctor and he told me it was a nerve that comes from the shoulder but i Don't know the name neither he showed me exercises to fix it?
great
idk if i got this tendonitis but my shoulder pain right there where you pointed. will try it for a month i hope it helps. thank you
Good luck with it!
Has it helped you
When you say its known for getting sore 7 hours later is it dull ache? Woke up today little stiff with dull ache after doing home therapy exercises with just 2kg or isit inflammatory response?
I got pain where you show in this clip. But also I cannot rotate arm well when tot he side. I cannot put on shirt. Cannot swim crawl. But can lift arm to the front. I’m m 60, fit. Have arthrosis in fingers and big toes. Shoulder makes sounds when making big circles. So i guess it’s several problems. Arthritis, inflammation, tendinitis and bursitis. I got this for more than a year. Cannot lie on the side either. Will add your advise to my other mobility and stretches I started recently.
Watch this too...
czcams.com/video/9JN6dTBAyIU/video.html
Thanks for your videos based on a lot of positive comments this definitely should help, will try :), what would be the best sleeping position for this issue cause it hurts more during night time?
Watch this...
czcams.com/video/DIqNzoZRYxs/video.html
@@BodyFixExercises thanks!
Hi Doc, I f you could please answer this question, it would of great help to me- how long do you think I should continue with this before I can start with some lifting at the gym?
It depends on how bad it is and a few other factors so I can't answer that without examining you, sorry
I'm strong 18 calisthenics athlete and I looked this up because always my shoulder hurts after push ups for hours random pains
How long can it take until the symptoms vanish?
I had an ultrasound a few days ago that said I had supraspinatus tendonosis. Will these exercises help with that condition?
Yes but do these too... czcams.com/video/enbTSR0DP9Y/video.html
Damn, I've done an exam (ultrasound), and it said exactly that:
"Tendinopathy of the supraspinatus with signs of partial rupture" something like that..
And it indeed hurts a lot. Lately it's been a battle to get a night of sleep, cause if I lay on my back, my scapula hurts, and I've been sleeping "sitting" on the bed, leaning against the wall with a lot of pillows to prevent me from moving or force the shoulder..
Getting through the day is getting harder and harder everyday
Any exercises to cure impingement ? Or rotator cuff tear?
This ...
czcams.com/video/9JN6dTBAyIU/video.html
How can I contact you?
Hey Doc, I have the same problems with front shoulder as well but I injured it in the gym on bench press, do you think that Biceps Tendonitis can be occurred from bench press or the problem is something else?
Bench press can strain the biceps, especially if you go right back with the weights. But also challenges shoulder stability with all that weight
I guess i have something like that 🤔😂 .. finally i found thos vid about it 💪👍🏻 thanks :D … i do calisthenics.. a lot of pull ups… dips.. Frontlever training human flag ..all that stuff 😂 but i dont know which skill training caused it 😅
It's really work because I do this exercises only 2 days and I feel better now
🙌
Hej...can you please post how to fix osteoathritis in the hips? Thank you
👍
I have question if that's OK. I have bicep tendonitis in my shoulder and at the elbow I believe. My bicep gets tightening up with low pain I'd say all the way through up into the shoulder. I did take 3 weeks off the gym and now I can perform my exercises pain free but not bicep curls. My tendon in my shoulder aches after working out you know like not sharp pain but dull. And the clicking becomes more noticeable. My question is that little tendon ache that I'm getting hour after the gym is that normal or am I making it worse? The ache stays for few hours by the next day that ache has gone. My elbow on bench press keeps poping which is new should I be worried? That's 2 questions 😂
Just aim to keep any pain to under 3/10, and nothing the next day. And give it a break for 48 hours minimum afterwards.
Clicks are ok
Will these excersises work of the short head tendon also?
Not so much
@@BodyFixExercises okay, thanks.
How about pec minor fascia release.
Yes! Good call! 👏👍
I actually had a clip mentioning that but thought the video was getting too long and technical for most people, so I cut it
Pec minor and major stretch/release
And posterior shoulder capsule stretch/release
Both posh the head of the humerus forward
I have so much pain in my shoulder while throwing a ball but other time it's totally fine. So, can this help me to fix my problem ?
This will help but watch my 3 steps to fix your shoulder video. You need shoulder stabilisation for throwing
Can I use a dumbell for exercise 2 while lying down on my side?
Yes
Does this still work if there is also scapular winging?
Yep
that is only one cause, not the only cause. same symptoms can be caused by tendon that's not been stretched enough and been in the same condition as "muscle knot". in this case, very strong massage, heating, and stretch everyday for 1wk should lead to notable improvement. mechanical impingemnt /shoulder positioning as the cause is the cause that almost every PT say but they are all wrong
Sir im 16 year old Sir I have been feeling pain for almost 2 months in the same place but the x-ray is normal. I feel weakness in hands. I am a fast bowler but now I can't bowl, even I can't do basic works. What should I do?
Weakness is serious! I would start with a neck MRI to rule out cervical disc protrusion. See your doctor asap
@@BodyFixExercises sir my right hand side clavicle move front and back it is normal?
My shoulder clicks , make sound every time i move it ..kindly help and right shoulder hurts sometimes
Clicking shoulder usually means instability. Do these...
czcams.com/video/9JN6dTBAyIU/video.html
Will passive shoulder hangs help?
Not really
eccentrics are the best!
Yup🙌
What if you can raise your arm?
Not everyone gets that symptom
Ive had a long head bicep tenodesis but have been suffering soreness in the same area described, front of shoulder. Would these exercises still help considering the tendon no longer runs over the top of the humerus bone?
I could not lift weights any longer because of this bloody thing, so I started swimming. It still hurts, but now I can bench press roughly 90 pounds.
Does the exercise get rid of the knot in your shoulder/bicep ?
Usually, yes!
I did that and nothing changes for weeks
You did all of these exercises?? You need to do all the first 3. If it's a bad case I'd recommend the upward shoulder rotation exercises I mentioned in the link at the end too. Tendinopathy can take a long time so stick with it. You'll get there.
@@BodyFixExercises it is possible to be another thing? My pain is stronger in the side of biceps near to the elbow. It rises up to the shoulder, but is stronger near the elbow.
@@individuo7618could be distal bicep tendonitis
IF ONLY YOU HAD THE MIKE CLOSER TO YOU THEN I TOO WOULD HEAR YOU
should all these exercises be done on the same day every 2 days apart???