Bursitis is swelling of a bursa, a sac of fluid that forms a cushion between a tendon and bone. Repeated movements, pressure on particular parts of the body and injuries can cause bursitis. It can occur in different parts of the body, such as the hip, elbow, shoulder and knee. Healthwise recommends performing range-of-motion exercises daily to prevent joint stiffness. Simple exercises can relieve bursitis in specific parts of the body.
Hip
The piriformis muscle helps with hip movement. Stretching it can relieve hip bursitis. Lie on your back with your knees bent and your feet on the floor. Cross your affected leg over the other one. Use both hands to grasp the affected leg below the knee and pull it toward your chest. Count to 15 and stop. Repeat a couple of times. Leg raises can also bring relief. Lying on your back with your legs straight, tighten the upper thigh muscles of the affected leg and raise it 6 to 8 inches without releasing the upper thigh muscle. Slowly bring your leg back to the ground. Perform three sets of 10.
Elbow
Wrist curls, forearm rotations and finger extensions can relieve elbow bursitis. To perform a wrist curl, sit in a chair, rest your forearm on your thigh and hold a 3-lb. dumbbell. Bend your wrist up and lower it slowly. Repeat 20 times. To perform a forearm rotation, sit in a chair, rest your forearm on your thigh and hold a 2-lb. dumbbell with your palm up. Turn your forearm slowly until your palm is down. Turn it back up slowly. Repeat 20 times. To perform a finger extension, hold your fingers and thumbs close together and keep them straight. Put a rubber band around your fingers and thumb, spread them apart and bring them together slowly. Do not let the rubber band fall. Repeat 40 times.
Shoulder
Several simple exercises can relieve shoulder bursitis. First lean your back against a wall, squeeze your shoulder blades back, and hold for five seconds. Next, while standing, hold a stick in both hands, keeping your palms down. With your elbows straight, lift your hands over your head. Hold for five seconds. Then stand with your back straight, shrug your shoulders and hold for five seconds. Next pull your shoulder blades together and hold for five seconds. Then, pull your shoulder blades down and hold for five seconds. Repeat each exercise 10 times.
Knee
Stretching exercises can relieve knee bursitis. To perform a hamstring stretch, while on your back with buttocks near a doorway, straighten your legs in front of you. Raise one leg, rest it on the wall near the door frame and hold for 15 to 30 seconds. Repeat three times. Perform the exercise again with the other leg. To perform a standing calf stretch, face a wall and put your hands on it at eye level. Put one leg back with your heel on the floor and your other leg forward. With your back foot turned slightly inward, slowly lean toward the wall. When you feel a stretch in your calf, hold the position for 15 to 30 seconds. Repeat three times. Then perform the same exercise with the other leg.
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