Shoulder injuries affect every aspect of life -- from basic self-care activities to work and sports. According to a study published in 2015 by "Trials," shoulder pain is the third most common disorder that affects the musculoskeletal system. Tendinosis -- breakdown of the tendon that connects muscle to bone -- is a major cause of this pain.
It often occurs over time, like a slowly fraying rope. Exercises improve movement and strength, which are both typically affected by shoulder tendinosis.
Range of Motion Exercises
Stiffness can develop with shoulder tendinosis. So range of motion exercises performed with help from your opposite arm are particularly valuable. Use a yardstick, broom handle, cane or lightweight golf club to perform these exercises.
Eccentric Strengthening Exercises
Many different types of shoulder exercise can improve strength with shoulder tendinosis. However, eccentric exercises -- sometimes known as "negatives," are particularly effective for tendinosis. Eccentric muscle contractions occur during the lowering phase of a movement. These exercises can increase strength in your damaged tendon.
- Trials: Progressive High-Load Strength Training Compared with General Low-Load Exercises in Patients with Rotator Cuff Tendinopathy: Study Protocol for a Randomised Controlled Trial
- Brigham and Women's Hospital: Physical Therapy Standard of Care: Shoulder Impingement
- World Journal of Orthopedics: Eccentric Training as a New Approach for Rotator Cuff Tendinopathy: Review and Perspectives
- Kaiser Permanente: Shoulder Range of Motion -- Phase 1
- Current Sports Medicine Reports: Eccentric Training for the Treatment of Tendinopathies