Shoulder bursitis is caused by inflammation of the bursa sac. The bursa sac is between the bone and tendon, and when it gets filled with fluid, the result can be debilitating pain. When the pain starts to subside, it's important to rebuild strength in the area. Exercises that require quick movements like kickboxing can help you regain strength in that area and allow you to resume full activity with your shoulder.
Step 1
Stretch and warm up before attempting to do any kickboxing moves. Take a broom stick and place it behind your shoulders and wrap your arms around it to keep it in place. Twist to the right with your hips and shoulders. Hold the twist for at least five seconds. Then return to the starting position before twisting to the left. Do 10 twists in each direction. Take a 30-second break and repeat the set.
Step 2
Jab the speed bag to get started with your kickboxing exercises. If your shoulder were fully healthy, you would try to jab the bag for three minutes at a time because that mimics a boxing round. However, when you are recovering from bursitis, hit the bag in 30-second increments. Once you can do 30 seconds worth of punching on the speed bag, take a 30-second break. At that point, work your way up to 45 seconds and then to one minute.
Step 3
Hit the heavy bag by alternating punches and kicks. The heavy bag presents much more resistance than the speed bag. You must be able to hit the speed bag for at least one minute before attempting to hit the heavy bag after recovering from bursitis. Hit the heavy bag with a left hook, a left roundhouse kick, a right cross and a right roundhouse kick. Follow this pattern for a minute.
Step 4
Shadowbox to regain movement, strength and mobility from a bursitis attack. This will sharpen your kickboxing skills and increase your strength and agility. Shadow box for 30 seconds at a time, and work your way up to 45 seconds and then one minute. You can do this if you feel some discomfort, but stop if you feel sharp pain.
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