Do you have a history of shoulder pain with bicep curls (Bicep Tendonitis/Tendonosis) and are worried about keeping it in your program? The following information may help.
Biceps tendonitis (inflamed tendon) and biceps tendonosis (non-inflamed degenerative tendon) are injuries of the biceps tendon (typically the long head) of the arm (see diagram).
Some common culprits of biceps tendonitis/tendonosis include:
– Repetitive overhead activity (e.g. weightlifting)
– Improper support/weakness of the rotator cuff muscles.
– Poor posture and poor body mechanics.
So try this modification (see below video) with lighter weight to promote improved posture and enhance the support of the rotator cuff muscles.
🤓 For my fellow nerds, this modification involves simple reciprocal inhibition such that:
– the contracting agonists are the rhomboids, infrapinatus, teres minor, lower trapezius, and thoracic erector spinae.
– the relaxed antagonists are the upper trapezius, levator scapulae, subscapularis, pectoralis minor.
Looking for other tips to reduce your sprain/strain with bicep curls? Try any combination of the following:
– perform rotator cuff strengthening exercises/scapulothoracic movement correctly and on a regular basis.
– release the pectorals and traps (trigger point/foam roll, etc.) before and after you exercise your phasic muscle groups (upper back, etc).
– reduce the number of exercises that involve your hands overhead (pinching the long head of the biceps against the acromion space).
Still in pain?
Let your coach/trainer know that this is causing pain.
Schedule an appointment at Endurance on 8th Health Centre to confirm the underlying diagnosis.
Make it a great day!
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