1. Alter Everyday Activities
Bursitis is an inflammation of the sac of fluid that surrounds and lubricates the joint. This area can become inflamed when repetitive movements are used, including movements at work such as repeatedly lifting objects the same way or activities such as throwing a ball or raking leaves. Anytime you do the same movement over and over, you place excessive wear and tear on the joint and can end up with an overuse injury. If you notice symptoms in one of your joints, the first step is to identify what movements make the symptoms worse and which ones may be causing the inflammation. Then try to find other ways to do the same activity so you are changing the motions you are putting the joint through.
2. Lift Weights to Strengthen Shoulder Muscles
Stronger muscles help take pressure off of painful joints. The stronger your muscles are, the less work you place on the joint and this can help to decrease joint pain. Perform these three exercises to counter shoulder bursitis; you can use weights if using them does not make your pain worse.
Sit up straight. Put your arms down at your sides with your palms facing your body. Exhale and lift your hands straight out to shoulder height only. Your palms should now be facing the floor. Inhale and on a slow count of 4 lower the weights back down. Repeat for 8 to 12 repetitions.
Sit up straight. Put your arms down at your sides with your palms facing back behind you. Exhale and lift the weights up to shoulder height only. The palms should now be facing the floor. Inhale and on a slow count of 4 lower the weights back down. Repeat for 8 to 12 repetitions.
Sit up straight. Put your arms up in a W shape with your palms facing forward and your hands level with your ears. Exhale and lift the weights straight up. Make sure you straighten the elbows but do not lock them. Inhale and on a slow count of 4 lower the weights back down so your hands are level with your ears. Repeat for 8 to 12 repetitions.
3. Stretch the Muscles Around the Joint
Sit up straight. Bring your right arm across your chest with the palm facing the floor and the elbow straight. Use your left hand to press your right arm into your chest. Squeeze the arm in until you feel a gentle stretch. Hold for a 30 second count and do not bounce the stretch. Repeat on the other side.
Sit against the back of a chair. Reach your arms back and if possible clasp your hands behind the chair. Lean into the back of the chair and lift the hands up, stretching the chest and shoulders. Do not tip the shoulders forward. Keep your back against the chair and hold for a 30 second count without bouncing the stretch.
Stand in a doorway. Place the legs into a lunge position with one foot forward and one back. Place your palms against the door frame about waist high. With your elbows bend, lean forward and press your hands into the frame until you feel a stretch in the chest and shoulders. Hold for a 30 second count and do not bounce the stretch.
Member Comments