upright-external-shoulder-rotation

Exercises for Shoulder Bursitis & Shoulder Impingement Relief

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.

Treatment for Shoulder Bursitis

Initial treatment for mild shoulder bursitis sufferers involves rest and applying a cold compress to the affected shoulder. Other common treatments for more moderate to severe sufferers includes taking anti-inflammatory medications and steroid shots; however, these are only temporary pain relievers that also come with a list of potential side effects.

There are other, long-term options, however. An all-natural, no side effect joint pain reliever that continues to ease inflammation over time, in conjunction with exercise can lead to enhanced mobility in the affected area.

A combination of exercises for shoulder bursitis and the right supplement is significantly more effective than each on their own. Performing the right exercises combined with the right supplement is critical to treat 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 preventing the injury from coming back. Take preventative 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 irritates the area.

Stretches & Exercises to Relieve 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.

 shoulder-pendulum-stretch_1

 

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 you lower arm. Repeat 10 times and then make sure to switch arms (lower arm up and upper arm down).

internal-shoulder-rotation-stretch

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.

shoulder-flexion-stretch

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.
    https://www.youtube.com/watch?v=im7ZWip7AqU

Standing-Scapular-Elevation

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.

standing_shoulder_scaption

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.

upright-external-shoulder-rotation

Joint Supplements

Keeping your body full mobile and living a life of maximum comfort may require a little extra boost, and that could come in the form of a joint supplement. Most pain sufferers will resort to taking pills or even resort to surgery, but it’s been proven that joint supplements may not only prevent injury, but reverse it as well.

Inflammation, also known as bursitis, can be painful and frustrating. When it comes to everyday tasks that require ease of motion with your shoulders, a lotion or lubricant can help restore the full range of motion by lessening that pain and tightness. With the right supplement – an all-natural, no side effect option – you can go back to enjoying your best life in no time.

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 chemicals and irritants, or may not target the area where you need relief. Flexcin, on the other hand, is just the opposite.

The joint supplement lotion offers a proprietary ingredient in Cetyl Myristoleate, also known as CM8, derived by Dr. Harry Deihl more than half a century ago. From there the chemical-free lotion that settles inflammation 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 experiencing joint pain needs the proper exercises to restore full motion and strength. The exercises listed here are a great start to get your shoulder bursitis under control 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 helps with immediate relief; 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 BLue TableStarter Pack: Get on the right track with Flexcin’s Load-Up Formula and Starter Pack, delivering you a multi-pronged approach to eliminating joint pain and easing bursitis both in the short term and over the long haul.
Try the Flexcin Starter Pack

Single Bottle Maintenance TableJoint Maintenance Formula: Keep those joints lubricated and working properly long term with the Joint Maintenance Formula, supporting stronger cartilage and reducing inflammation.
Try the Joint Maintenance Formula

Single Bottle Lotion 2 TableMotion Lotion: When that inflammation comes on, the pain can be searing. Fast-acting Motion Lotion can provide quick relief for symptoms of sports injuries, repetitive movement, and even some types of nerve inflammation.
Try Motion Lotion

Comments 2

  1. Rita Zwanink

    if you have full thickness rotator cuff tears and bursitis in both shoulders, what then, just curl up and die? Ive had steroid injections done in both shoulders to reduce bursitis. Im watching these excercises and shaking my head thinking I havent got a hope in hell of doing them! I also have tennis elbow and had steroid injection for that too and am currently taking MOBIC for relief because everything else Ive tried (including blood patch transfer ) hasnt worked.

  2. R a n n

    These really help. I’m dealing with a shoulder bursitis issue. I’ve done an MRI and physical therapy. On the first one drawing the little circles, that really helps. My therapist had me do something similar but laying down.

    But, be warned. On this exercise you have to lean forward. Since I have DDD in the L5/S1, it’s really bad for that condition. Too bad they don’t make an inclined table where you could rest your weight at about a 45 degree angle.

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