Shoulder tendonitis is an inflammatory condition causing pain and stiffness. According to the Cleveland Clinic, shoulder tendonitis most often occurs due to a sports injury, repetitive impact resulting in injury, or a sudden, severe injury. Self-care techniques, anti-inflammatory drugs and certain physical therapy exercises can help alleviate the symptoms of shoulder tendonitis. Consult your doctor or physical therapist prior to performing these exercises.
Pendulum Exercise
The pendulum exercise is used to increase the range of motion in your shoulders and improve the flexibility of the tendon that surrounds the rotator cuff, according to iTendonitis.com. Stand with your feet shoulder-width apart. Bend from the waist with a flat back, coming to a 90 degree angle. Allow your arms to hang loosely from your shoulders. Slowly rotate your arms in small, then increasingly larger, clockwise circles. Perform 20 to 30 rotations. Repeat the exercise in a counter-clockwise direction.
Basic Shoulder Stretch
Stand with your feet hip-width apart. Clasp your hands behind your back and stretch your shoulders back, opening your chest. Slowly lift your hands towards the ceiling with straight arms and using control. Do not jerk or force the movement. Stretch only as high as you can, holding the stretch for 15 seconds, then release and repeat three times.
Supine Shoulder Flexion
This shoulder stretching exercise can help increase mobility in your shoulders, according to physical therapist Janelle Trempe. You will need a short pole, bat or cane that you can hold easily in both hands. Lie on your back and hold the pole with hands shoulder-width apart. Slowly extend your arms overhead and back as far as possible, using your non-affected shoulder to control the movement. Hold for 15 seconds, then release and repeat three times.
Shoulder Rows
Attach a resistance band to the doorknob of a closed door. Stand approximately three feet from the door and grab the ends of the resistance band with your hands. Slowly pull your hands back toward your body with your arms close to your sides, bringing your hands next to your ribcage and squeezing your shoulder blades together. Release and repeat 10 times. Perform three sets of this exercise.
Shoulder Shrug
The shoulder shrug can help alleviate shoulder pain, relieve tightness and stiffness and increase your range of motion. Use light, hand-held dumbbells in each hand to increase the effectiveness of this stretch. Shrug your shoulders up to your ears, keeping your arms straight. Hold for a moment, then lower your shoulders down. Repeat this exercise 10 times.
