In today post, we’ll be going over certain shoulder bursitis exercises that anyone can do in their own home. When doing exercises to rehab any injury, it’s important to talk to your doctor or physical therapist before hand.
Choose a light weight or use a resistance band during the following exercises. If at any point you feel pain don’t try to work through it as this will only set you back. Stop what your doing and apply one the many treatment options talked about below.
Before I lay out the exercises lets take a look at what cause bursitis. According to John Miller from http://physioworks.com.au/.
Bursitis around the shoulder can be caused by a repeated minor trauma such as overuse of the shoulder joint and muscles or a single more significant trauma such as a fall.
In overuse type injuries, bursitis is often associated with impingement and tendonitis(inflammation) of the rotator cuff tendons.
Specifically, the subacromial bursa lies between the coracoacromial ligament and the supraspinatus muscle and helps to reduce friction in this small space under the acromion.
When your arm is at your side the bursa protrudes laterally and is not normally impinged unless it is grossly inflamed.
When you elevate your arm further out to the side the bursa rolls beneath the bone increasing the impingement.
When you continue elevate your arm above shoulder height, the bursa rolls clears the impingement zone and your pain eases. However, further impingement may return at the extreme of range when your arm is adjacent to your ear. Read full article here…
Now that we got that out of the way lets look at some examples for treatment of bursitis. Jacki Nilssen from http://www.getridofthings.com/ lists treatment options you should check out.
Treatment for Bursitis
Live healthy and move well to prevent bursitis.
Staying fit and maintaining a healthy body weight will make life much easier on your joints.
Extra weight means more wear and tear every day. Besides that, ergonomics are huge in avoiding injuries in athletics and in daily life.
Warm up before exercising, lift objects properly or use a cart for heavy things, and don’t sit or kneel on hard surfaces for long periods of time. Get up and move every so often if you work a desk job.
Simple changes can make things easier on your bursae, and make your health a bit better too.
Discover the cause of your bursitis.
Knowing the cause of your boo-boo makes it easier to modify your behavior, which reduces the stress on the bursa involved.
Not only will you then heal faster, but you’ll minimize the odds of the bursitis coming back. For most people, this will be the easy part.
If you have a physical job or play a particular sport frequently, you probably have a good guess about where your problem is coming from already.Modify your behavior to lessen symptoms.
First things first: stop doing whatever it is that’s painful. Duh. If you can’t stop for work reasons, ask your employer if you can modify your work activities. They might require a doctor’s note.
If you’re training for a triathlon or something, I know you don’t want to stop exercising, but you have to at least lessen the intensity of your workouts and/or change to a different activity.
If you push through the pain til race day, you can end up with a more serious injury and you probably won’t perform well, anyway.
Try a few things at home to start feeling better.
OTC anti-inflammatories like Advil or Aleve—or the off-brands—kill your pain and also reduce swelling, which is important for soft tissue injuries.
Alright, it time for the actually listing out the exercises. The following article by the people at http://myhealth.alberta.ca will outline a solid routine anyone can follow, try to stick with the outlined sets and reps. If at any time you feel pain, STOP and rest.
Lastly, here’s a video by Dr. Mandell showcasing two medically proven exercises you should try to help combat bursitis in the shoulder.
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