Bicep tendonitis affects the upper arm, so perform exercises that stretch the shoulder, triceps and biceps. Perform a bicep stretch to help the bicep recover. Stand about 6 inches away from a wall and place the arm with the injured bicep against the wall at chest level. Lean the opposite side of the body into the wall until you feel a light stretch in the opposite arm's bicep. Hold this for 15 seconds, then repeat three times.
Perform light weight curls to help the bicep recover. Hold a light free weight, no more than 5 pounds, with the injured arm. With your palm facing up, bring the weight up toward the bicep. Pause for a second at the top, then slowly lower the weight to the starting position. Repeat this 10 times for three sets.
Stand facing a wall about arm's length away. Stretch out the injured arm and place the back of the hand against the wall with the fingers facing down. Lean lightly into the wall until you feel a stretch in the forearm. Hold this stretch for 30 seconds and repeat three times.
To stretch the elbow in a different manner, stand facing the wall in the same way with the arm outstretched but put your hand against the wall with the palm against it with the fingers facing down. Lean against the wall until you feel a stretch in the inside of the arm.
Tendonitis can also affect the muscles in the forearm, so strengthen the forearm with stretches and light weights.
Stretch the forearm by holding your arm out straight in front of you. Point your fingers up toward the ceiling and with the other arm pull back lightly on the fingers. Hold this stretch for 15 to 30 seconds and repeat three times. If you feel any pain, ease off the stretch slightly.
To strengthen the forearm using light weights, take a small dumbbell weighing no more than 5 pounds in the injured arm. Hold the dumbbell with the pal facing forward. Using the wrist, bring the dumbbell up slightly, trying not to move the entire arm. You should feel a stretch in the forearm. Repeat this 12 times daily.