Shoulder bursitis refers to an inflammation of the fluid-filled sac that cushions the shoulder joint. When this area becomes inflamed, it often causes intense pain and reduced range of motion. Whether caused by an injury, infection, overuse or age, shoulder bursitis can be a painful and frustrating condition. Fortunately, there are several exercises and stretches to help relieve shoulder bursitis pain.
Anterior Shoulder Stretch
The anterior shoulder stretch is a safe and gentle exercise for the front of the shoulder. Although the stretch is typically done underneath a door frame, you may need to use another high point if you cannot reach the top of the frame. Stand in the open doorway, raise your injured arm above your head and grab onto the frame. Place your other hand on your hip. Take a small step forward and gently lean forward. You should feel a gentle stretch in the front of your shoulder. Hold the stretch for at least 20 to 30 seconds and repeat multiple times per day.
Posterior Shoulder Stretch
Along with stretching the front of the shoulder, you also need to stretch the back of the shoulder. Stand in a comfortable position with your feet slightly wider than hip-width apart. Cross your injured arm across the front of your body. Bend your other arm and pull it up toward the ceiling. The injured arm should be cradled in the inner elbow of the uninjured arm. Use your healthy arm to gently pull the other arm toward the opposite shoulder. Hold the shoulder stretch for at least 20 to 30 seconds and repeat multiple times per day.
Shoulder Circles
Stand with your feet slightly apart and bend forward 90 degrees at the waist. Allow your body to hang down in the forward bend and let your arms dangle. If you feel excessive strain on your back, place your healthy arm on a low table or object to support yourself. Gently rotate your injured arm 180 degrees in a clockwise pattern. It should look as though you are drawing large circles on the ground with your fingers. Rotate in a clockwise pattern 10 times and a counterclockwise pattern for an additional 10 times. As you rotate your arm, you should feel a gentle stretch around the entire shoulder.
Shoulder Rotation
For the shoulder rotation exercise, sit next to a table with your injured arm resting on the table. Bend your arm at the elbow and relax your forearm with your fingers in a loose fist. Without allowing your elbow to move, slide your forearm roughly 90 degrees away from the body. Hold for a few seconds and then pivot your forearm back to the starting position. Repeat the shoulder rotation 5 to 10 times.
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