If you have bicep tendonitis and you’ve already tried resting it, icing it, stretching it, maybe even physical therapy, yet it keeps coming back… this article is for you. The reason your bicep tendonitis won’t go away has nothing to do with your bicep tendon. Once you understand this, everything changes.

In the next few minutes, you’ll learn a fix that you can use to address the root cause and finally break the cycle of recurring pain. 

Quick Reference Box

• Total Time: 5 Minutes
• Target: Your neck, thoracic spine, shoulder blade, shoulder joint, and nervous system
• Goals: Pain reduction, improved mobility, and corrected movement patterns.

Exercise Breakdown

Exercise 1: Banded Open Book

Purpose –  To unlock your neck and thoracic spine to stop shoulder compensation patterns.

Equipment Needed: Resistance band

How to Do It

1. Get into a half-kneeling position with your hip against a wall, holding a band with palms up.
2. Keep one hand centered on the wall while opening the other arm away, following with your eyes.
3. Rotate as far as possible with control, then return to start.
4. Keep your hip glued to the wall throughout.

Sets: Do 10 reps per side.

Tip: Note if one side opens significantly more – that’s where you’re restricted.

Exercise 2 – Banded Roll Backs

Purpose – To reset your shoulder blade position and teach your body proper joint mechanics.

Equipment Needed: Resistance band

How to Do It

1. Attach band to rig in front and place band around both upper arms.
2. Place hands on hips/lower back, then bring elbows together behind back.
3. Focus on feeling your mid-back muscles work, not your neck or upper traps.

Sets: 1 set of 15 slow, controlled reps

Tip: If you feel it in your neck, you’ve lost proper form – reset and try again.

Exercise 3 – Banded Scap Angels

Purpose: To train your shoulder blade rotation for overhead movement.

Equipment Needed – A resistance band.

How to Do It

1. Anchor band at chest height, grab with both hands, and step back for light tension.
2. Pull hands down toward pockets first to set shoulders down and back.
3. Slowly raise arms into a wide ‘Y’ position, ending with biceps near ears.
4. Return with full control, feeling shoulder blades rotating throughout.

Sets – Do 2 sets of 10 controlled reps.

Tip: Keep ribs down, arching your back to fake the range; it cheats the movement and yourself.

Exercise 4 – Supine Banded Y’s

Purpose: To increase blood flow to the bicep tendon while building proper overhead shoulder mechanics.

Equipment Needed: Resistance band

How to Do It

1. Lie on your back and anchor a band anchored on your feet while you keep your arms crossed to opposite sides.
2. Extend your arms up toward the ceiling.
3. Lower into a wide ‘Y’ position (45° above head), feeling a stretch across chest and shoulders.
4. Hold 2 seconds at bottom, then drive back up with control.

Sets: 2 sets of 10 reps with 2-second holds

Tip: Press your back and ribs firmly into the ground throughout, this exercise can be “spicy”!

Start The Relief Process

These exercises work because they address the root cause, not just the symptom. Five minutes daily can mean the difference between chronic pain and full recovery.

These exercises provide immediate relief and start the healing process even though they’re just the beginning. Each person moves differently, loads their shoulder differently, and has unique training goals. For a complete, personalized approach to fixing your shoulder pain permanently, consider working with a specialist who understands the full picture.

Ready to dive deeper?