Patient education: Exercises for shoulder bursitis (The Basics)

What is shoulder bursitis? — 

This is a condition that can cause pain or swelling in the shoulder. A "bursa" is a small fluid-filled sac that sits near a bone. It cushions and protects nearby tissues when they rub on or slide over bones. Shoulder bursitis happens when a bursa in the shoulder gets irritated and swollen.

Why do I need to do exercises if I have shoulder bursitis? — 

It can be hard for doctors to know if you have shoulder bursitis or another condition that also causes shoulder pain called "rotator cuff tendinopathy." (Tendinopathy is a problem with a tendon. Tendons are strong bands of tissue that connect muscles to bones.)

Exercises for shoulder bursitis and rotator cuff tendinopathy:

●Can help your doctor figure out which condition is causing your pain

●Can help ease shoulder pain and make daily activities easier

●Might help prevent future shoulder pain

Long term, it is important to strengthen the muscles in your shoulder, back, and neck. Stretching exercises are also important to keep your muscles flexible.

Below are some stretching and strengthening exercises that might help. But these might not be appropriate for everyone. For example, do not do these exercises if your bursitis was caused by certain conditions, like gout or rheumatoid arthritis.

Talk to your doctor, nurse, or physical therapist before starting new exercises. They can tell you when to do exercises and when to avoid them, like if your shoulder is very painful and inflamed.

Other types of physical activity can also ease shoulder pain, or help prevent it from coming back. For example, you might like to walk, or do aerobic exercise, yoga, or tai chi. The most important thing is to move your body. Your doctor, nurse, or physical therapist can help you find different types of activity that work for you.

What stretching exercises should I do? — 

Below are some examples of stretching exercises.

Warm up your muscles before stretching to help prevent injury. To warm up, you can walk, jog, or cycle for a few minutes. Or you can soak in a bath, take a shower, or put a heating pad or warm, moist towels on your muscles.

Start by repeating each of these stretches 5 to 10 times, holding each for 10 to 15 seconds. Try to do them 2 to 3 times each day. Breathe slowly and deeply as you do them. To avoid holding your breath, you can count the seconds out loud as you hold each stretch. Never bounce when doing stretches.

●Neck tilting (figure 1) – Sit up straight, and tilt your head to the right, bringing your ear toward your shoulder. Place your right forearm on the top of your head so it is gently pulled closer to your shoulder. Repeat on the left side.

●Shoulder abductions with a cane – While standing, hold the cane with both hands so it rests on your upper legs. (If you do not have a cane, you can use a similar object in your home, such as a broom handle or umbrella.) Start with your right palm facing up, your left palm facing down, and your arms straight. Use your left hand to push the cane to the right, keeping your right arm straight. Keep pushing until you feel a stretch in your right arm and side. Make sure you keep good posture. Your head, shoulders, hips, and legs should be in line. Keep your shoulders back and down. Repeat on the left side, using your right arm to push to the left.

●Shoulder external rotations with a cane − Lie down with the cane in both hands. Bend your elbows so your upper arms rest on the floor on either side of your body and the cane is above your belly. Put the right tip of the cane in the palm of your right hand. Use your left hand to push the cane to the right, keeping your right elbow against your body. Keep pushing until you feel a stretch in your right shoulder. Repeat on the left side.

●Shoulder overhead flexions with a cane – Lie down, and place the cane on your upper legs. Grab the cane with both hands, and straighten your arms. Slowly lift the cane over your head, keeping your arms straight.

What strengthening exercises should I do? — 

Below are some examples of strengthening exercises.

Start by repeating each exercise 2 to 3 times, working up to 10 repetitions. Try to do them 2 to 3 times each day. Do all exercises slowly, and hold each for 3 to 5 seconds.

●Shoulder blade squeezes (figure 2) – Sit or stand with your back straight. Squeeze your shoulder blades together on your upper back. Make sure you keep your shoulders down and away from your ears.

●Shoulder rows – Make a knot in the center of an exercise band, and shut the knot in the door just above or below the doorknob. (Do not put the knot next to the door handle. The metal on the side of the door can tear the band.) Facing the door, wrap the ends of the band around both hands for a good grip. Make sure you are far enough away so the band has some tension. Place 1 of your feet about 6 inches (15 cm) more forward than the other foot. Stand with your back straight. Pull back by bending your elbows and squeezing your shoulder blades together at the same time. Make sure to keep your shoulders down and away from your ears.

What else should I know?

●Exercise, including stretching, might be slightly uncomfortable. But you should not have sharp or severe pain. If you get severe pain, stop what you are doing. If severe pain continues, call your doctor or nurse.

●Always warm up before exercising. Warm muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.

●Doing exercises at the same time each day can be a good way to get into a routine. In general, it's a good idea to avoid exercising immediately after eating or soon before bed.

More on this topic

Patient education: Bursitis (The Basics)
Patient education: Shoulder pain (The Basics)
Patient education: Rotator cuff injury (The Basics)
Patient education: Exercise and movement (The Basics)
Patient education: Exercise and movement as you get older (The Basics)

Patient education: Bursitis (Beyond the Basics)
Patient education: Rotator cuff tendinitis and tear (Beyond the Basics)
Patient education: Exercise (Beyond the Basics)