Shoulder exercises for bursitis are designed to help reduce the swelling and inflammation that is located in your shoulder joint. While some severe cases of shoulder bursitis may require surgery, most individuals suffering from shoulder bursitis can alleviate pains and aches through a regimen of shoulder stretches and arm exercises.
Pendulum Exercise
This exercise is designed to improve the range of motion in your shoulder as well as relieve tension placed on the joint. Start by standing up straight with your knees bent and arms directly at your sides. Place a workout bench directly to your side and push down on it for support with your non-injured hand. Bend at the torso until your upper torso is parallel with the floor. Allow your injured arm to hang down and rock it in a clockwise motion using your body weight. My Healthcare recommends performing this exercise 10 times, three times a day.
Supine Rotator Cuff Exercise
This exercise is designed to strengthen the muscles in your shoulder as well as your forearms. Lie flat on your back with your knees bent and feet flat on the floor. Place your arms at your sides, bending at the elbows until your arms forms 90 degree angles with your hands at the same height as your head. Lift your lower back off the ground and hold this position for the entire exercise. Start by rotating both arms up off the ground until they are directly about you. Hold this for several seconds before rotating them down to the ground. Repeat until fatigued.
Shoulder Internal Rotation
This exercise is designed to strengthen your shoulder as well as relieve stress placed on your bursa. Stand up straight with both arms at your sides and knees slightly bent. Place your affected arm behind your back with the palm facing away from your body. Try and move that hand as far as you can to the other side of your body before slowly returning to your original position. Repeat until fatigued.
Shoulder Abduction
This shoulder exercise will strengthen your upper arm muscles as well as your rotator cuff. Sit down in a chair with your back straight and feet flat on the floor. With your injured arm dangling from your side, lift it up from your side and out so that it is fully extended at shoulder height. Hold this position for a count of 10 seconds before slowly returning to your original position. Repeat three times before resting.
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