3 Exercises to Heal Distal Biceps Tendonitis Pain

Summary by Krater

This video explains the causes of distal biceps tendinitis, including supination and elbow flexion issues, and demonstrates three exercises to relieve pain and strengthen the arm.

From the video

Answers: How do I fix distal biceps tendinitis?

• distal biceps tendinitis
• biceps tendon pain relief
• forearm supination
• elbow flexion exercises
• brachialis strengthening

Exercises

• active self-myofascial release for biceps · bodyweight · 1-2 min
• forearm supinator activator · resistance band · 2-3 sets x 4-6 reps - 5 sec hold
• brachialis curls · dumbbells · 2-4 sets x 6-8 reps - 2 sec hold

What it concludes

• Stop pulling exercises, heavy carries, and deadlifts with palms up for 1 to 2 weeks to let distal biceps tendinitis heal.
• Perform active self-myofascial release for 1 to 2 minutes to improve biceps tissue quality.
• Do 2 to 3 sets of 4 to 6 reps of forearm supinator activator with a 5-second hold to activate the supinator and rest the biceps.
• Perform 2 to 4 sets of 6 to 8 reps of brachialis curls with a 2-second hold to strengthen the brachialis and reduce biceps strain.