Shoulder bursitis and tendinitis involve inflammation of the bursa or tendons, respectively, that surround your shoulder joints. Either condition can cause significant pain and decrease your range of motion. If you suffer from shoulder bursitis or tendinitis, regular exercise may help treat your symptoms and prevent recurrence. Perform flexibility exercises to increase your range of motion and resistance exercises to strengthen the muscles and connective tissues that act on and surround your shoulder joints.
Arm Circles
Arm circles treat shoulder bursitis and tendinitis by helping restore normal ranges of motion to your shoulder joints. Start by lying on your back with your left arm extended above your chest and index finger pointed upward. Visualize a small circle on the ceiling and repeatedly trace it with your index finger, first clockwise and then counterclockwise, and then repeat the exercise with your right arm. Progressively increase the size of the circle over time. Next, stand upright and hold both arms at shoulder height, pointed away from your body on each side. Make small circles forward with both arms at the same time. Gradually make bigger circles until your hands pass over your head and below your hips with each rotation. Repeat the exercise in the opposite direction, making backward circles. Decrease the size of the circles or stop the exercise altogether if your pain increases.
Shoulder Rotations
The rotator cuff muscles include the infraspinatus, subscapularis, supraspinatus and teres minor muscles which cross the shoulder joints. These muscles contribute to external, or outward, and internal, or inward, rotation of the humerus bone within the shoulder socket. This exercise works these muscles extensively. Lie on your back with your knees bent and feet flat on the floor. Place your arms on the floor, extended away from your shoulders on each side. Bend your elbows to 90 degrees so your forearms point away from your feet. Keeping your elbows on the floor, lift your forearms and rotate your shoulders forward as far as possible. Reverse back to the starting position and repeat. Hold dumbbells in your hands for extra resistance if desired. You can also perform the exercise from a standing position.
Miliary Press
The military press exercise strengthens the muscles that abduct the shoulder joints, moving your upper arms sideways, away from your body. Sit or stand upright and hold a barbell or dumbbells a couple inches in front of your shoulders with your palms facing forward. Lift the bar upward, in front of your face, until your arms are fully extended and then let it back down slowly. Perform six to 15 repetitions per set, depending on how much weight you use. Progressively increase the weight over time.
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