Shoulder bursitis is the inflammation of the bursa sacs around the shoulder joint. A bursa sac is a tiny fluid filled sac that functions as a smooth gliding surface to reduce friction in between joints. Inflammation of the bursa sac usually occurs after there has been some sort of injury or trauma to the joint, resulting in a pinching of the bursa sac, which leads to swelling. Localized pain, tenderness, and swelling are all signs of bursitis. Since the shoulder has such a large range of motion, shoulder bursitis is common, yet treatable. Immediately following injury, you should rest and ice the shoulder to reduce inflammation and swelling. Longer term treatment of bursitis can involve physical therapy exercises.
Shoulder Shrug
This exercise will help regain any range of motion that was lost and rebuild strength in the tendons following a shoulder bursitis injury. Stand up strait with your feet shoulder width apart and knees slightly bent. Keeping your arms strait at your sides, shrug your shoulders up as if you were trying to touch your shoulders to your ears. Hold for three seconds and return to the starting position. Try not to roll your shoulders in a circular motion, instead move them strait up and down. Repeat for 15 to 20 repetitions. As you progress, you can add resistance by holding on to a dumbbell in each hand.
Scaption
Scaption primarily targets the supraspinatus muscle, but it will also help rebuild the tendons around the bursa of the shoulder. Begin by standing up strait with your feet shoulder width apart and your knees slightly bent. Hold a light dumbbell in each hand. Internally rotate your arms so that your thumbs are touching your hip. Keeping your arms strait, raise them up sideways, keeping your thumbs pointed downwards, until the dumbbells are at or near shoulder height. Slowly return the weight to the starting position and repeat for about 20 repetitions.
External Rotation
Lie down on a bench or table on your side. With the arm opposite of the bench or table, hold on to a light dumbbell and bend your elbow to about 90 degrees. Keeping your elbow tucked into your side, rotate the dumbbell towards the ceiling to about a 45-degree angle to the floor. Slowly lower the dumbbell back down to the starting position and repeat for about 15 repetitions.
Internal Rotation
Lie down on a bench on the same side as the arm you are about to exercise. Hold on to a light dumbbell and bend your elbow to about 90 degrees, keeping your elbow at your side. In this position, your arm should be just below parallel to the floor. Next, rotate your arm upwards, keeping your elbow bent to 90 degrees. Slowly return the dumbbell to the starting position and repeat for about 20 repetitions.
References
- "Essentials Of Strength Training And Conditioning"; Thomase R. Baechle and Roger W. Earle; 2000.
- "Essentials Of Athletic Training"; Daniel D. Arnheim and William E. Prentice; 2002.
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