Shoulder bursitis is the inflammation of the bursa overlying the rotator cuff joint. Bursae are fluid-filled sacs located in the joints of the body. Inflammation of the shoulder bursa can put pressure on the rotator cuff, causing shoulder impingement and pain. You may need to avoid certain exercises during periods of inflammation. Consult your physician or physical therapist for exercise recommendations and warnings specific to your case.
Overhead Activities
Avoid any activities that require overhead movement. Exercises such as bench presses, lat pull-downs and overhead presses can all exacerbate the condition and ultimately prolong healing. Add overhead activities back to an exercise regimen only when your pain has subsided or when a medical professional advises you to do so.
Resistance Exercises
Exercises that utilize extra weight may also irritate the condition. Excess pressure from weights such as barbells, dumbbells and weight machines can place excess pressure on the already inflamed area. Avoid exercises that use resistance and rely on the shoulder for movement.
Stretches
Stretches can be very beneficial for bursitis if performed correctly. Stretching muscles can help keep them strong and flexible, and may help shorten recovery time and prevent further injury. Simple stretches such as overhead reaches, side reaches and across-the-body stretches target the rotator cuff muscles without adding additional stress to the area. Perform these exercises until you feel a slight stretch. There should be no pain associated with the movement. Hold each stretch for approximately 30 seconds.
Considerations
Generally speaking, avoid any exercise that causes an increase in shoulder pain. Rest and ice can help reduce inflammation and pain. Healing time depends on the individual and the severity of the condition, and to avoid further injury, ease back into exercises that target the shoulder. A personal trainer, physical therapist or orthopaedic specialist can offer assistance during your injury rehabilitation.
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