You have small sacs filled with fluid, called bursae, around all your joints, including the shoulder. Bursae act as shock absorbers to some degree, by cushioning the spots where your bones, muscles and tendons come together. When the sacs become irritated, the condition is known as bursitis. Shoulder bursitis makes itself known as shoulder pain, which intensifies when you raise your arm over your head. Strengthening exercises may help relieve the pain of shoulder bursitis and reduce the likelihood of future attacks.
Timing
Strengthening exercises can help your shoulder bursitis, but not right when you're in the throes of pain. Before you can begin a stretching routine or physical therapy, you need to rest the joint so your inflamed bursae can calm down. Icing your shoulder, resting from physical activity that aggravates your condition and taking pain relievers under the direction of your doctor can get your bursitis into a less-painful condition that's crucial to your success once you begin strengthening exercises, according to Drugs.com.
Effectiveness
Strengthening exercises are an effective treatment tool for shoulder bursitis because the muscles around your shoulder, the rotator cuff muscles, will loosen up before you begin heavy duty physical labor. One of the causes of bursitis is overuse; if you're sufficiently warmed up before using your shoulder during sports or manual labor, you're less like to develop inflammation and strain. Strengthening exercises also combat the normal process of aging and help you maintain flexibility. The University of Michigan Health System explains that exercising your joint not only strengthens your muscles but also prevents stiffness of the joints that sets in as you age.
Lifestyle Adjustments
Strengthening your muscles means not only doing exercises but also adjusting the activities in which you participate so you won't suffer unduly from shoulder bursitis symptoms. Repetitive motions of raising your hands over your head can lead to bursitis and pain. If possible, change the way you go about your work; use a stepladder or other tools to raise your body up so you don't have to reach as high.
Examples of Exercises
Range of motion exercises strengthen your shoulder and can be done while standing up. Shoulder shrugging is one form of range-of-motion exercise. Moving your shoulders back and forth as if you're trying to get them to meet around your back is another form of strengthening exercise. The American Council on Exercise suggests rowing exercises as a stretch that can help strengthen your shoulder.
Sit on the floor with your legs straight out in front of you. Tie a resistance band around your feet and hold one end in each of your hands. Bring your elbows back toward your waist as you pull on the bands. Keep your back straight to feel the stretching of your shoulder and abs.
Considerations
Shoulder bursitis that does not improve with rest, ice, medication and exercise may require more drastic treatment. Bursae that are infected may need to be surgically drained to relieve your pain. Corticosteroid injections into your shoulder may also improve your condition. Speak to your doctor if self-care measures and physical therapy do not relieve your pain.
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