Tendons are strong cords of connective tissue that attach muscles to bones. The shoulder contains a small group of muscles and tendons called the rotator cuff. When the tendons become inflamed and irritated, a condition known as tendinitis is present, according to MayoClinic.com. By doing gentle exercises for this injury, you can improve your strength and range of motion without causing further damage.
Pendulums
Pendulums are subtle shoulder exercises performed from a standing position. The main intent of these exercises is to improve range of motion. Keeping your legs straight and about shoulder width apart, bend forward at the hips and let your injured arm hang straight down toward the floor. To help balance yourself, feel free to place your other hand on a table or counter. In a steady motion, move your arm back and forth, side to side and in a clockwise and counterclockwise direction. Perform a set of reps with each motion, take a rest and repeat. To increase the resistance, hold on to a large soup can. As you build up strength, move to dumbbells and continue to gradually increase your resistance.
Horizontal Rotation
The horizontal rotation strengthens the rotator cuff muscles and improves shoulder range of motion. Stand with your feet about shoulder width apart, arms raised at your sides and upper arms parallel to the floor. Your elbows should be bent 90 degrees at this point, and your palms should face behind your body. Keeping your upper arms still, rotate your lower arms up until your palms face forward. Slowly lower your arms back down and repeat for a set of repetitions. To increase the resistance, hold soup cans in your hands. You can also do this exercise while lying on your back. Start with your palms flat on the floor and rotate your lower arms so your palms face forward. With both variations, only move your arms as far as possible without feeling discomfort.
Behind-the-Back Stretch
The behind-the-back stretch helps increase range of motion in the shoulders. From a standing position, move your arms behind your body and interlace your fingers. Keep your arms fully extended and squeeze your shoulder blades together. This is called shoulder retraction. From this point, slowly move your arms in the air as high as possible and hold for 20 to 30 seconds. Lower your arms back down, take a rest and repeat. When you lift your arms, keep your upper body still.
Downward-Facing Dog
A downward-facing dog is an isometric exercise that strengthens the shoulder muscles without repetitive movement. As an added bonus, this exercise also stretches the calves and hamstrings. To start this exercise, lie on your stomach and position your hands about shoulder width apart. Keeping your feet hip width apart, push yourself off the floor until your arms are completely extended. Steadily raise your hips in the air from this point as you slowly shift your weight toward your heels. Continue raising your butt until you form an inverted angle with your body. As you do this, keep your shoulders moving inward. Hold for 20 to 30 seconds and slowly lower yourself down.
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