7 Shoulder Bursitis Exercises: Physical Therapists

Shoulder Blade Squeezes

- Place your arms at your sides as you stand.

- Squeeze the muscles in your shoulder blades. Imagine trying to pinch a ball between your shoulder blades for a visual.

- Hold for five seconds before letting go.

- Perform 10–12 squeezes twice–three times daily.

shoulders Shrugs 

- Assume a neutral stance.

- Raise your shoulders to your ears or shrug.

- For two seconds, keep your shoulders high.

Release again, then shrug one more.

10 times in total.

Seated Row With Resistance Band

- Hold either end of a resistance band while you wrap it around your feet.

- Pull the band back against your chest while rowing.
- Keep your back straight.

- At the peak of the action, squeeze your shoulder blades together.

- After a two-second pause, gradually return the band to its initial position.

Try 3 sets of 10 repetitions.

Wall Pushups

- Position your palms shoulder-width apart against the wall.

- Move your feet backwards until your body is straight from head to heels in a plank position.

- Elbow flexion.

- Sliding slowly, halt when your nose is almost in contact with the wall.

- Push yourself back up to where you were.

- Repetition: 3 sets of 10 repetitions.

Posterior Shoulder Stretch

- With your other hand, hold the elbow of the injured arm.

- Pull the afflicted arm gently across your body with that hand.

- On the back of your shoulder, feel a stretch.

- Hold for as long as 30 seconds.

- Repetition: 3–5.

- Try to perform this stretch 1–3 times daily.

Anterior Shoulder Stretch

This stretch is also advised by Salazar for shoulder bursitis.
- Begin by putting your affected arm's hand in your back pocket.
- Reach behind you and grab the wrist of the arm that is hurting.

- Keep the injured arm's palm facing out.

- Pull the arm up slowly until you experience a stretch.

- Hold for as long as 30 seconds.

- Repetition: 3–5.

- Try to perform this stretch 1–3 times daily.

- To change it up, lean against a wall.

Overhead Dowel Stretch

Salazar also advises taking breaks throughout the day to practise this exercise that increases shoulder mobility.

- Kneel or lie on your back.

- Use both hands to hold a weightless pole or dowel (similar to a broom handle).

- As you slowly lift your arms above your head, keep your elbows straight.

- Hold for as long as 30 seconds.

- Do 3 to 5 repetitions.

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