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Tendinopathy
(e.g., Biceps)

Biceps tendinopathy is tendon overuse/inflammation, common in lifters, throwers. Symptoms: front shoulder pain, worse with lifting. Caused by repetitive strain. Untreated, risks tendon rupture.

Home Exercise Protocol

  • Week 1-2:

  • Isometric Curl (3 sets, 10 sec): Hold arm at 90°, press against hand.

  • Shoulder Shrugs (2 sets, 10 reps): Lift shoulders, hold 5 sec.

  • NovaWell Hack: “Resilience Glide” (2 sets, 10 reps): Rotate arm 5° with no weight.
    ​

  • Week 3-4:

  • Band Curl (3 sets, 12 reps): Curl band slowly.

  • Band External Rotation (2 sets, 12 reps): Pull band outward.

  • NovaWell Hack: “Biceps Pulse” (2 sets, 10 reps): Pulse dumbbell 2 inches at 90°.

Objective: Reduce pain, strengthen tendon, restore function


Equipment: Resistance band, 1-2 lb dumbbell

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