Bursae are small pads that are filled with fluid. They act as a cushions between muscles, bones and tendons, such as those of the rotator cuff at the shoulder joint. Bursitis is a condition that causes stiffness and pain in a joint due to an inflamed bursa, according to MayoClinic.com. Therapy exercises for shoulder bursitis join with conventional treatment to help reduce the symptoms.
Function
When bursitis occurs in the shoulder, over-the-counter anti-inflammatory medications are often taken. In more severe cases, a doctor will inject a corticosteroid into the bursa for relief. Exercises serve as noninvasive treatment to promote better flexibility and improve strength in the shoulder. These exercises are performed in a controlled fashion that will not cause any further damage.
Types
Pendulums, inward rotations and outward rotations all serve as therapy exercises for shoulder bursitis. Using perfect form is of major importance with each exercise. Perform pendulums from a bent-over position, with your affected arm hanging straight down toward the ground. Place your other hand on a chair or table for balance and move your arm around in small clockwise circles. Perform 10 to 12 repetitions, then change directions and do another set. When you first start performing this exercise, keep your circles small, and gradually increase the size of the circles as you gain back your range of motion.
Inward and outward rotations require the use of a rubber exercise band. To perform inward rotations, attach the band to a doorknob or pole and grasp the other end with the hand of your affected arm. Stand with your affected shoulder facing the door, bend your elbow 90 degrees and brace your upper arm against your side. Your lower arm should be out in front of your body at this point. Slowly rotate your lower arm toward the midline of your body as far as possible. Hold this position for three to five seconds, move your arm back out and repeat for 10 to 12 repetitions.
Perform outward rotations with your non-injured shoulder facing the door. Grasp the band with the hand of your injured arm, bend your elbow 90 degrees and hold your lower arm across the front of your stomach. Keep your upper arm tight to your side as you slowly rotate your lower arm outward. Move as far as possible, hold for three to five seconds and move your arm back to the starting point. Perform 10 to 12 repetitions.
Yoga Pose
Yoga is characterized by holding fixed positions called poses for an extended period of time. The downward-facing dog pose stretches the shoulders as well as the hamstrings, calves and arches. Before you perform this pose, take off your socks and shoes. While lying on your stomach, place your hands about shoulder-width apart on the floor and place your feet hip-width apart. Carefully lift your butt in the air, push your weight back toward your heels and try to flatten your feet out on the floor. As you do this, maintain straight arms, a straight back and straight legs. Once you form about a 90-degree angle with your body, hold for 20 to 30 seconds. Do not let your shoulders flare out to your sides as you perform this pose.
Time Frame
To achieve maximal results from your exercises, you need to perform them on a regular schedule. Aim to fit in two exercise sessions a day and perform four or five sets of each exercise.
Tips
When you perform inward and outward rotations, it is very important to keep your upper arm tight to your side. A good way to do this is by rolling up a newspaper or towel and pinching it underneath your armpit.
Warning
Before you attempt to do any corrective exercises for bursitis, make sure to check in with your doctor. Shee might give you specific instructions as to what you can and can't do.
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