You might think shoulder pain is just a part of getting older, but guess what? It’s often caused by something much simpler., bad habits! Nearly 2 million people in the US struggle with shoulder bursitis each year. That’s a lot of folks dealing with pain and discomfort.
Shoulder bursitis occurs when the tiny fluid-filled sacs in your shoulder, called bursae, become inflamed. These bursae function as cushions, helping your bones and tendons move smoothly. When they’re irritated, it can feel like your whole shoulder is on fire!
But here’s the good news! Certain shoulder bursitis exercises can help ease the pain, increase flexibility and strengthen the surrounding muscles. These stretching techniques focus on gentle movements so you don’t worsen the condition further.
We’ll guide you through the best stretches and bursitis shoulder exercises, plus some moves to avoid. We’ll also cover tips on maintaining good posture and habits to prevent future problems like bursitis and impingement.
Let’s get your shoulder feeling great again!
Causes of Shoulder Bursitis
Shoulder bursitis can happen to anyone, but some people are more likely to experience it, especially if their activities involve a lot of repetitive shoulder movements. If you’re a painter, carpenter, builder, or an athlete playing football, softball, or lacrosse, you might be more at risk and may need to religiously follow exercises for bursitis in shoulder.
Also, certain health conditions like arthritis, gout, diabetes, kidney disease, rheumatoid arthritis, or thyroid issues can make you more likely to develop shoulder bursitis. If any of these sound familiar, it’s a good idea to keep an eye on your shoulder health.
Symptoms & Types of Shoulder Bursitis
Shoulder bursitis can show up in different ways depending on how bad it is and the type you have.
With chronic bursitis, you might notice swelling that sticks around for a while and doesn’t get better. It usually isn’t very painful or red, but sometimes the area can feel warm and tender, whether there’s an infection or not.
In the case of infected bursitis, things can get a bit worse. You might feel a lot of warmth, tenderness, and pain, and possibly even have a fever. The swelling and redness could spread up or down your arm, and you might feel sick and tired. With these symptoms, you are advised to get medical help as soon as you can.
Traumatic bursitis usually happens quickly after a specific injury, like hitting your elbow hard while playing sports. The swelling can appear fast, and the area might feel tender, warm, and bruised, but not too extreme. This type of bursitis is often tied to a particular incident, making it easier to figure out what caused it.
Impingement Syndrome happens when the tendons of the rotator cuff or the bursa in the shoulder get pinched or compressed, usually between the top of the humerus (arm bone) and the acromion (part of the shoulder blade). This can cause pain, particularly when raising the arm or performing overhead activities. Impingement often develops due to structural issues, such as bone spurs or changes in the shape of the acromion, combined with repetitive shoulder use.
Effective Exercises for Shoulder Bursitis
Recommended exercise for shoulder bursitis can significantly improve your shoulder health by easing pain, boosting mobility, and strengthening surrounding muscles. Simple, targeted moves offer noticeable relief and prevention. But, before you jump into moving your muscles, remember, that warming up is key to preventing injury. Simple activities like gentle arm swings or walking can increase blood flow and prepare your muscles. Aim for about 5-10 minutes of warm-up to get your body ready for the exercises ahead.
Before starting, gather a few tools: a massage or lacrosse ball, a foam roller, a towel and resistance bands. Always start gently and consult with a healthcare professional if you have concerns.
i) Range of Motion Exercises
Posture Correction
Good posture reduces strain on your shoulder by keeping your spine and shoulders in a neutral position. Stand or sit up straight, lift your chest, pull your shoulders back and down, and keep your neck aligned. Set reminders to check your posture every 30 minutes to build this habit.
Foam Rolling
Lie on a foam roller positioned at the base of your shoulder blades. With your elbows out to the sides and knees bent, gently roll back and forth to stretch and open your chest. Aim for one to two minutes, up to three times a day.
Doorframe Chest Stretch
Stand in a doorframe with your forearms on the frame and elbows bent to 90 degrees. Lean forward gently to stretch your chest muscles, holding for 30 seconds. Raise your arms overhead to stretch further, holding for another 30 seconds. Repeat this 2-3 times daily.
ii) Strengthening Exercises
Wall Angels
Stand with your back against a wall and feet a few inches away. Flatten your back against the wall, raise your elbows to shoulder level, and slide your arms up and down for 30 seconds. Perform three sets of 30 seconds to help strengthen your upper back and shoulders.
Shoulder Rotation with a Resistance Band
Tie a band to a low point. For internal rotation, keep your elbow at 90 degrees and rotate your arm towards your abdomen. For external rotation, rotate your arm out to the side. Do three sets of ten reps for each rotation type.
Plank Plus to Side Plank:
Start in a high plank position and push through your arms to lift your shoulder blades. Transition to a side plank, holding for a few seconds before returning to a high plank. Perform three sets of ten reps, alternating sides to strengthen shoulder stability.
iii) Stretching Exercises
Cross-Body Shoulder Stretch
Extend one arm straight out in front of you and use your opposite arm to gently pull the extended arm across your chest toward the opposite shoulder. Hold the stretch for 20-30 seconds, doing 2-3 sets on each side, 2-3 times a day. Keep your shoulders relaxed and avoid any sharp pulling sensations.
Sleeper Stretch
Lie on your side with the affected shoulder facing down. Bend your knees slightly for stability, and use your top arm to gently push the affected arm towards the floor. Hold the stretch for 20-30 seconds, doing 2-3 sets, 2-3 times a day. Ensure the movement is gentle and avoid pushing too hard.
Towel Stretch
Hold a towel behind your back with one hand, and use your other hand to pull the towel upwards. This action will stretch the shoulder of the arm holding the towel. Maintain the stretch for 20-30 seconds, performing 2-3 sets, 2-3 times a day. Keep the movement controlled to avoid any discomfort.
These stretching exercises for shoulder bursitis can aid in reducing shoulder pain, improving movement, and strengthening the shoulder area. Remember to adjust the intensity based on your comfort level and consult with a professional if needed.
Exercises That Make it Worse
When dealing with shoulder bursitis, it’s best to skip exercises that might make things worse, like heavy weights, overhead presses, or intense shoulder stretches. Also, avoid high-impact moves or anything that puts too much strain on your shoulder. Stick to the gentle exercises that are safe and feel right for you.
If these exercises make your shoulder pain worse or cause new pain, it’s time to stop and consult with a healthcare professional. They can help assess your symptoms and adjust your treatment plan according to the severity of your shoulder condition.
Your Signs To Seek Help Right Away
When your shoulder pain gets worse, a new pain pops up, or if you notice more swelling, it’s time to get professional help. Also, if your shoulder starts feeling numb or weak, or if pain is stopping you from doing daily activities, it’s better to check in with a healthcare expert.
Professionals can make a difference in your recovery. At Osteopath Sydney, our experienced osteopaths can show you the right exercises for shoulder bursitis and techniques to help you heal safely. Doctors might prescribe medications to ease pain and reduce inflammation, or order tests to figure out exactly what’s going on. Sometimes, they might recommend injections to target pain directly or, if needed, discuss surgical options for more severe cases.
At Osteopath Sydney, we’re here with a tailored recovery plan that works for you. Our experienced osteopaths will assist you through each step and answer any questions you have along the way.