Shoulder Bursitis and Impingement: Stretches and Strengthening Exercises

What is Shoulder Bursitis?

Every major joint of the body has a synovial bursa, which is a small, oily fluid filled sac that allows and facilitates smooth movement between the moving parts of a joint (tendons, muscle, and bones). When a bursa becomes irritated, it becomes inflamed, making the space for movement smaller and smaller. This can cause further swelling to occur and potentially lead to a shoulder impingement of joint tissue between moving parts. In most cases, bursitis of the shoulder is caused by performing repetitive movements for an extended period of time, such as throwing a baseball, playing tennis, painting, scrubbing, gardening, carpentry, etc. Shoulder bursitis can also be exacerbated by a physical trauma or previous injury to the joint area. Your risk for developing bursitis increases with age as joint components, including the bursa, tend to decline as you get older. People over the age of 40 are at the highest risk for developing bursitis. Shoulder bursitis can also be brought on by other joint conditions such as rheumatoid arthritis, psoriatic arthritis, gout, and thyroid disorder.

Symptoms of Shoulder Bursitis

The most common symptoms of shoulder bursitis include pains, stiffness, swelling, limited range of motion (also known as frozen shoulder), tenderness, and in some cases crunching or popping during movement. Symptoms can range from mild and gradual to severe and sudden. Another common complaint of people with shoulder bursitis is an inability to lift things over the head without experiencing pain.

What Care Usually Looks Like

For mild shoulder bursitis, the usual starting point is rest and applying a cold compress to the affected shoulder. For more moderate to severe cases, doctors commonly discuss anti-inflammatory medications and steroid shots. Your own physician is the right person to walk you through those options and what they mean for you. There are other things people build into their routine over the longer term. Many pair regular exercise with an all-natural daily joint supplement — one formulated to support a healthy inflammatory response — to help support mobility and everyday comfort in the affected area. Exercises for shoulder bursitis and a well-chosen supplement are most often used together, as two halves of the same routine. Doing the right exercises consistently is a big part of living well with shoulder bursitis. Jump to exercises for shoulder bursitis. Jump to info about finding the right supplement. Once your symptoms have subdued, you should focus on keeping the injury from coming back. Take protective measures against bursitis by:

• Stretching regularly to increase mobility and range of motion.
• Strength training regularly to condition the surrounding muscle of the shoulder joint.
• Avoiding prolonged repetitive movements, especially ones where you are lifting up over your head.
• Avoiding any other movements that you know irritate the area.

Stretches & Exercises to Ease Shoulder Bursitis Symptoms

Before performing any of these stretches or exercises, please remember:

• Always consult with your physician before engaging in any new exercise program to ensure it is safe and appropriate for your particular condition.
• Flexible tissue is more tolerant of the stresses placed on it during activities. Warm up the area before stretching or exercising by either doing 5-10 minutes of moderate aerobic activity (e.g. brisk walking) or applying a heat pad to the affected area.
• Each stretch should be held for 20 to 30 seconds.
• A gentle stretching sensation should be felt, but never pain.

Range of Motion and Stretching Exercises for Shoulder Bursitis and Shoulder Impingement Syndrome

1. Shoulder Pendulum Stretch

• You’ll need a 3-5 lb. weight or any 3-5 lb. household object that you can comfortably grasp. Bend at the waist so your afflicted arm is dangling straight down. You may want to hold onto a table or chair with the opposite arm for support. Keeping your dangling arm loose, gently rotate your arm in a circular motion while keeping your arm and shoulder relaxed. Rotate clockwise for 2-3 minutes and then counterclockwise for 2-3 minutes and repeat until your shoulder feels loosened.

2. Internal Shoulder Rotation Stretch

• You’ll need a rolled up standard bath towel to perform this stretch. Hold the towel at both ends with your better hand behind your neck and the hand of the arm afflicted by bursitis behind your lower back. Pull your lower arm up the back by pulling up with your higher arm. Hold the stretch for five seconds and then return to the starting position by pulling down with your lower arm. Repeat 10 times and then make sure to switch arms (lower arm up and upper arm down).

3. Shoulder Flexion Stretch

• You’ll need a non-weighted bar, or a household item such as a broom handle to perform this stretch. Standing with good posture (core is tight, chest is up, and shoulder blades are back and down) grasp the handle shoulder width apart with your palms down. Then keeping your arms perfectly straight, raise the bar up directly over your head, hold for 5 seconds and then slowly bring it all the way back down to the starting position and repeat 10-20 times in 3-4 sets.

Strengthening Exercises for Shoulder Bursitis and Shoulder Impingement Syndrome

1. Standing Scapular Elevation

• You’ll need a pair of 5-10 lbs. dumbbells or any household objects that you can comfortably grasp. Standing with good posture (core is tight, chest is up, and shoulder blades are back and down), shrug your shoulders and traps straight up keeping your arms perfectly straight. Hold for five seconds and then slowly lower your shoulders back down to the starting position. Repeat 10-20 times in 3-4 sets.

2. Standing Shoulder Scaption

• You’ll need a pair of 3-5 lbs. dumbbells or any household objects that you can comfortably grasp. Stand with your feet shoulder-width apart with optimal posture and hold a dumbbell in each hand with your palms facing each other in a neutral grip position. Next, bring both dumbbells up into a “Y” formation on a 45-degree angle from your body and hold for 2-3 seconds. Be sure not to raise the dumbbells above shoulder height. Slowly return back down to the starting position and repeat 10-20 times in 3-4 sets.

3. Upright External Shoulder Rotation

• You’ll need a 3-5 lbs. dumbbell or any household object that you can comfortably grasp. Stand with the dumbbell positioned out to side of head, elbow bent, and shoulder height with the dumbbell directly above the elbow. Slowly lower the dumbbell forward by rotating at the shoulder until the dumbbell is in line with your shoulder. Return the dumbbell the same way back to the starting position and repeat 10-20 times in 3-4 sets for each shoulder.

Joint Supplements

Keeping your body fully mobile and living a life of maximum comfort may take a little extra support. That could come in the form of a joint supplement. Plenty of people find joint support supplements a helpful part of looking after and protecting their joints as part of a broader routine. Bursitis — inflammation of the bursa — can be painful and frustrating. When it comes to everyday tasks that require ease of motion with your shoulders, a topical lotion or lubricant applied right where you need it can be a comforting addition to your day and support everyday joint comfort. With the right all-natural supplement, you can get back to the things you enjoy. Choosing the right supplement for a specific ache or pain can be a hard decision. There are dozens and dozens of options to choose from, but how will you know which one is best for you and your situation? Many products are filled with unnecessary fillers and irritants, or simply aren’t formulated for the joints you care about. Flexcin, on the other hand, is just the opposite. The joint supplement lotion offers a proprietary ingredient in Cetyl Myristoleate, also known as CM8, first isolated by Dr. Harry Diehl more than half a century ago. From there, the chemical-free lotion formulated to support a healthy inflammatory response was turned into a variety of products, including a joint maintenance supplement and motion lotion, among other products.

Getting Started

Of course a supplement alone is just that, and anyone dealing with joint discomfort also needs the proper exercises to restore full motion and strength. The exercises listed here are a great start to help you manage shoulder bursitis and bring your level of comfort back to where it should be. When you’re adding in that joint supplement, Flexcin has three great offers to get you started, including a Starter Pack, which is great for new customers; Motion Lotion, which is applied topically right where you want it; and Joint Maintenance Formula. And if you’re not satisfied, don’t worry. Flexcin guarantees its products. If you don’t find desired results in the first 90 days, you’ll be eligible for a full refund – up to three empty bottles – less shipping and handling fees.

About the Products

Starter Pack: Get on the right track with Flexcin’s Load-Up Formula and Starter Pack, giving you a multi-pronged approach to supporting everyday joint comfort both in the short term and over the long haul. Try the Flexcin Starter Pack

Joint Maintenance Formula: Keep those joints lubricated and moving well over the long term with the Joint Maintenance Formula, which supports cartilage and joint structure along with a healthy inflammatory response. Try the Joint Maintenance Formula

Motion Lotion: When your shoulder feels tight and sore, Motion Lotion goes on right where you need it. It’s a fast-absorbing topical made to support everyday joint comfort after sports, repetitive movement, and ordinary daily wear and tear. Try Motion Lotion

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.