Shoulder bursitis is a condition characterized by swelling and inflammation in a fluid-filled sac called the subacromial bursa, which sits between your upper arm bone and the front tip of your shoulder blade. After initial treatment of your bursitis, you can perform a variety of exercises to restore your normal range of motion and strengthen your shoulder muscles.
Shoulder Bursitis Basics
Shoulder bursitis is also known as shoulder impingement, according to the American Academy of Orthopaedic Surgeons. It occurs when a part of your shoulder blade called the acromion impinges upon, or rubs against, the bursa that sits on top of a grouping of tendons in your shoulder called the rotator cuff. Common symptoms of the disorder include pain and loss of shoulder motion and strength. In severe cases, you may have extreme shoulder tenderness and lose all mobility in your shoulder joint. Shoulder impingement can also appear in the form of tendinitis, which occurs when swelling and inflammation affect your rotator cuff tendons.
Initial Stages
Typically, the first and most important step in the treatment of shoulder bursitis is rest. Reducing your shoulder activity as much as possible will give your inflamed bursa time to shrink and help ease any bursitis-related pain. If you engage in sports or other activities that emphasize shoulder motion, your doctor may ask you to diminish your level of participation during this phase or stop altogether. When your level of pain and discomfort drops, your doctor or physical therapist can help you devise a stretching program to restore your shoulder's normal range of motion.
Stretching Exercises
Appropriate shoulder stretches can help open the space between your humerus and shoulder blade. They can also help you prevent the development of extreme shoulder stiffness, also known as a frozen shoulder. Begin with a weighted pendulum stretch, which requires you to sit or stand and swing your arm with small motions while maintaining a more or less vertical overall body posture. After three to seven days, you can hold 1 to 2 lbs of weight while performing this stretch; with each successive week, you can add another 1 to 2 lbs. In a few weeks, your doctor can replace the pendulum stretch with more specific stretches to address the particulars of your condition.
Strengthening Exercises
If your inflammation is under control, you can typically begin strengthening your shoulder after one or two weeks of pendulum stretches, UpToDate reports. Potential exercises used for strengthening include outward rotations of your shoulder joint and scapular squeezes, which require you to lay on your back and simultaneously squeeze your shoulder blades inward and downward. Before performing these exercises, warm up with appropriate shoulder stretches. You can increase the intensity of strengthening exercises by working against the force of a bungee cord or length of elastic tubing.
Considerations
If you experience pain greater than mild soreness while performing a shoulder exercise, stop exercising and ask your doctor for advice. Typically, your chances of recovering from shoulder bursitis are excellent if you follow a proper treatment plan. Consult your doctor and/or physical therapist for more information.
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