Dom McKay musculoskeletal therapist
today i’m going to be talking about anterior shoulder pain and biceps
tendinitis if you’re experiencing pain here then stay tuned if you’re
experiencing pain at the front of your shoulder chances are that it’s your
biceps tendon which is inflamed due to being unnecessarily overstrained this is
usually most noticeable when you’re doing lifts such as bench press there
are two ways of approaching this and both of them are relevant firstly we
need to look globally at why you’re straining and secondly at local tissue
mobilization and healing if you’re suffering from anterior shoulder pain
then start by looking at my fix your rounded shoulders video which are linked
in the description in terms of a more localized approach I’ll show you a
couple of tricks in a minute but bear in mind unless the global approach is also
taken these exercises will have short-lived benefit so some people have
trouble finding a stretch that really targets the belly of the biceps I find
this one works really quite well so we place the hand against the wall and
you’ll already feel a stretch in the forearm there but as you straighten the
elbow you turn the body away from the hand so it’s a subtle movement but
you’ll feel a strong stretch through the belly of the biceps so I’d suggest holding
this again for 30 seconds a minute up to two minutes it’s great so one way of
targeting this issue on a localized level is to use a lacrosse ball now
essentially what we’re going to be doing is targeting the local tissues there and
just trying to unglue them in a Kelly Starrett kind of fashion if you know him
so placing this against the wall you can use a spiky ball or a tennis ball if you
don’t have a la crosse ball I find this is really hard hitting and the most
effective so you place this against the wall and
then lean in on it right on the tissues that you want to unglue you can move the
arm around if you want to roll over the areas that you feel are stuck and you can
also get into the pec from here as well so it helps to have a corner here if
you’ve got one in your home it just gives you that extra added advantage of
being able to move the arm more than if you’re just flat against a wall so you’ve
got a bit of homework to do in order to address the underlying imbalances that
are leading to your anterior shoulder pain I highly recommend taking this more
global approach because really anterior shoulder pain is just a sign that there’s
an imbalance in your body anyway which could potentially lead to further
problems down the track I’m happy to answer questions in the comments section
there’s a link to my website in the description below subscribe for more
great videos and tips thanks for watching

29 thoughts on “Anterior Shoulder Pain (BICEPS TENDONITIS FIX) – Melbourne Myotherapist”

  1. Great video. I've been dealing with this specific shoulder pain for years. That stretch has been one of the most helpful things for it. Nothing else I've done has felt so intense (and effective). Thank you.

  2. Excellent video. Deserves a lot more views and subscribers. I had a minor shoulder impingement problem that im working on. I started to experience some pain in my bicep tendon especially while doing hammer curls. I don't lift very heavy now, taking a bit of breather. I still curl but with very light weights, you think I can continue and get back to lighting heavy once again. Thanks for the video once again.

  3. I'm 3 months into biceps tendonosis. It still throbs and hurts after I do an active door stretch (whether with the arms raised and bent at the elbow by 90 degrees or with the arms extended downwards and abducted at 45 degrees from my side). Do yo think passive hanging from a bar is a good idea at this stage? Would handstands be detrimental too? I would like to know in what ways I can body-weight train my arm and shoulder without incuring any more damage. I wish there was a list of do's and dont's for acrobats as a guideline. 3 months without training is a hell of a long time.

  4. How many seconds/reps should I hold the stretch/unglue with the lax ball. Also how many times a day/week do you recommend?

  5. My shoulder/bicep has been bothering me on & off for over 6 weeks now. My PT's exercises helped, but it never went away completely. I tried these exercises last night, and they gave me immediate relief from the pain. Will keep doing these as needed. Thank you!

  6. Thanks for the video. What changes do you suggest in the bench press? Go wider or narrower? Also, stay flat or add a few degrees of incline?

  7. I cannot thank you enough for this and the rounded shoulder video. I have been suffering from anterior shoulder pain for years, but was unable to ever find how to ease it, as I had absolutely NO IDEA what the spot was called that was in pain.

    It is a shame that this has so few likes it helped my shoulder IMMENSELY. Thank you!

  8. I have a question. Am I supposed to do these exercises everyday or should I take rest days and how many reps to do? Thanks 🙂

  9. Hello I've had bicep tendon pain for almost a year , ive tried cortisone injection, helped for 3 days , will this stretches and lacrosse ball help my pain on tendon?

  10. Can bicep injury cause loss of range of motion as well? My pain is in the anterior area shown in this video, but I have also loss range of motion. Thanks.

  11. If you have bicep tendonitis how long does it usually take to fully recover. I understand it will vary depending on how severe the injury is but just a rough guesstimate of the recovering time

  12. Thanks for the informative video. It really helped me some tenderness in my shoulder. Keep up the good work!

  13. I need some help. this has been on for a long time now. 4 yrs ago when i started to lift it started. i stop because of that. then came back again today and its still there. I get some tension in my left shoulder, it's a deep place under my ant delt sometimes I feel it moving around in the line between my mid and ant delt when im doing bench press. it goes from tension to pain. its a similar sensation like when the tendon In the top of you hand moves around. now that I do everything with good form it gets in the way, I also feel it when I do lateral raises, Has anyone encountered this problem? Anyone have any solutions to this? Anything would be greatly appreciated

  14. I need some help. this has been on for a long time now. 4 yrs ago when i started to lift it started. i stop because of that. then came back again today and its still there. I get some tension in my left shoulder, it's a deep place under my ant delt sometimes I feel it moving around in the line between my mid and ant delt when im doing bench press. it goes from tension to pain. its a similar sensation like when the tendon In the top of you hand moves around. now that I do everything with good form it gets in the way, I also feel it when I do lateral raises, Has anyone encountered this problem? Anyone have any solutions to this? Anything would be greatly appreciated

Leave a Reply

Your email address will not be published. Required fields are marked *