The condition called shoulder tenosynovitis refers to inflammation of the sheath that surrounds any of the tendons within your shoulder. After the inflammation and any associated pain have subsided, you should begin physical therapy to prevent recurrence. This involves performing resistance exercises to strengthen the affected tendon or tendons and the muscles to which they're connected. Consult a physical therapist to develop an individualized program.
Isometric Exercises
A physical therapist may recommend that you perform a series of isometric exercises -- which involve pressing against an sturdy object -- to begin your rehabilitation program. The shoulder abduction exercise, for example, involves standing with your affected shoulder close to a wall and pressing the back of your hand into it for five to 10 seconds. You can also have a partner hold your wrist with your arm at various heights to perform the exercise. Repeat each isometric exercise several times per day.
Dynamic Shoulder-Isolation Exercises
Once you can freely move your arms through normal ranges of motion without experiencing pain, begin performing dynamic shoulder-isolation exercises using light dumbbells or a resistance band. The front shoulder raise, which targets the anterior portion of the deltoid muscle, is an example of such an exercise. Stand upright and hold dumbbells at your sides, then alternately lift them forward to shoulder height and back down for six to 15 repetitions per arm, depending on the amount of weight you use. Progressively increase the resistance and decrease the number of repetitions to maximize your strength.
Compound Exercises
Performing compound exercises is a logical third step in the rehabilitation process for shoulder tenosynovitis. These multi-joint exercises require coordinated contractions from the muscles that act on your shoulder and other muscle groups throughout your body. The seated military press is one example, as it targets the deltoids along with the triceps and anconeus muscles, which extend your forearm at the elbow joint. Sit upright on a bench or chair and hold a barbell in front of your chest with your hands at least shoulder-width apart and palms facing forward and upward. Press the bar in front of your face until your arms are fully extended, then lower it slowly and repeat.
Plyometric Exercises
If you're an athlete who uses your arm to strike or throw an object -- such as a baseball or softball player, a football lineman or a javelin thrower, just to name a few -- consider incorporating upper-body plyometric exercises into your program after building a foundation of shoulder strength. These power-building exercises force your shoulder muscles to contract at high speeds, similar to your sport. The overhead throw, for example, involves holding a medicine ball above and slightly behind your head with both hands and hurling it forward as hard as possible.
References
- MedlinePlus: Tenosynovitis
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- The Ohio State University Medical Center: Isometric Shoulder Exercises
- American Council on Exercise: Dumbbell Front Raise
- ExRx.net: Barbell Seated Military Press
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
