According to Bursitis.org, shoulder bursitis can develop from overuse injuries such as throwing a ball repeatedly or from having too much pressure on the shoulder, which can occur from sleeping on it incorrectly. The pain you experience is most likely due to the inflammation or irritation of the bursa in your shoulder. Stretching exercises will keep you proactive in maintaining overall mobility and function in your shoulder so that you can remain healthy and active.
Shoulder External Rotation
This exercise strengthens and stretches your shoulder simultaneously while utilizing a resistance band. Attach the resistance band to a door knob or pole at your hip level. Start by standing with your feet hip-width apart and the hip of your healthy shoulder parallel to the resistance band. Grab the end of the resistance band with your hand of the shoulder that has bursitis. Keeping your elbow at a 90-degree angle and held close to your body, turn your arm outward and away from your hip parallel to the floor. The Sports Medicine Patient Advisor recommends building up to three sets of 10 repetitions.
Shoulder Shrugs
This stretch increases the flexibility of your shoulders and shoulder blades. Begin standing with your feet hip-width apart and arms relaxed at your sides. Contract your navel to your spine so that your core muscles are stimulated to support your movements. Shrug your shoulders towards your ears and hold for five seconds before squeezing your shoulder blades together for a five-second hold. Exhale and relax. Complete a total of 10 repetitions.
Warrior Two Pose
This yoga pose stretches your shoulders and increases your balance and strength. Start in a standing position. Step forward with your right leg into a lunge position and turn your left foot outward so that your instep is parallel to right heel. Inhale and extend your arms away from your body at shoulder height. Turn your head so that you are looking over your right fingers. You will feel a stretch in your hips, core, shoulder and back. The "Yoga Journal" recommends holding this position for 30 seconds to one minute before completing with the other side.
Cow Face Pose
This stretch will help you increase overall flexibility in your shoulder joint. Start by sitting on the floor in a cross-legged position or sit in a chair. Relax your shoulders and extend your chest. Lift the arm of your shoulder with bursitis overhead and bend at your elbow to reach your hand towards your upper back. At the same time, reach your hand of your opposite arm towards your back. The "Yoga Journal" recommends holding this position for one minute before switching sides. As you become more flexible you will notice your hands becoming closer towards each other or touching. Remember to breath throughout this stretch.
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