The main stabilizer of the shoulder joint is a group of muscles and tendons known as the rotator cuff. Shoulder tendonitis occurs when one or more tendons in the rotator cuff becomes inflamed, causing stiffness and pain. It may be caused by disease, blunt trauma, sports injury or repetitive motion stress. According to the Cleveland Clinic, treatments for tendonitis include physical therapy, steroid injections and surgery. Physical therapy is comprised of a series of strengthening exercises.
Pendulum Exercises
Pendulum or arm swinging exercises are usually done to warm up shoulder muscles and increase their flexibility. Start out by gently swinging arms back and forth while muscles are relaxed. Raise arms to shoulder level to a count of three, then slowly lower them back down to a count of six. ITendonitis.com recommends that these exercises be repeated 20 or 30 times. As shoulder tendons heal, hand-held weights can be incorporated to strengthen muscles.
Shoulder Shrugs
Standing straight with arms hanging down, raise shoulders until it is painful and hold for 5 seconds, then release for 5 seconds. The Arthritis Treatment and Relief website recommends performing 10 repetitions of this sequence three times per day. As muscles and tendons heal, you will be able to raise shoulders higher and add hand-held weights.
Isometric Rotation
During isometric exercises, muscles are contracted against resistance without movement. To begin this exercise, stand in an open doorway with the arm of the affected shoulder bent at the elbow, such that the palm of your hand can rotate and touch the door frame. Turn your body in the opposite direction of your injury until you feel your shoulder stretching, and hold for 10 seconds. Repeat this exercise 10 times, resting for 10 seconds between repetitions. This exercise sequence should be performed three times daily.
Shoulder Flexion
Standing with your injured shoulder next to a wall, bend your elbow upwards so that your palm is facing your shoulder. Slide your arm up the wall until the point of pain, and hold for 10 seconds. Release by bringing your arm back down to its initial position, and rest for 10 seconds. According to Arthritis Relief and Treatment, this exercise should be repeated 10 times, three times daily.
Rotated Arm Raises
Standing with arms down at your sides, shift your injured arm over towards the center of your body so that your forearm is in front of your chest. Slowly raise your arm up until it hurts, or to a 45-degree angle if you are able. Lower the arm slowly, repeating until your arm fatigues as recommended by iTendonitis.com.
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