At BodyViva, we understand how debilitating shoulder bursitis can be, affecting your ability to move freely and live life to the fullest. As Brisbane’s leading multidisciplinary health clinic, we’ll share practical, step-by-step instructions for shoulder bursitis exercises designed to alleviate pain, improve mobility, and strengthen the shoulder joint, ensuring you have the tools and knowledge to take an active role in your recovery. Let’s dive in and take the first step toward your healing journey.
These shoulder bursitis exercises should not be used without direction from a physiotherapist or shoulder surgeon. Always seek professional guidance before trying any shoulder exercises while experiencing shoulder pain or injury.
The Best Exercises for Shoulder Bursitis
If you believe you are experiencing shoulder bursitis or any other cause of shoulder pain/inflammation, always visit your local physiotherapist. They can assess your shoulder and provide you with safe and effective treatment or refer you to a reputable doctor or surgeon.
Make sure to always do exercises approved by your doctor or physical therapist. To avoid further injury, make sure to do these exercises at a comfortable rate and never push yourself too hard, which may worsen the shoulder pain.
If you have had shoulder surgery, always refer to your orthopedic surgeon to see when you can start exercising.
Posterior Shoulder Stretch
This shoulder stretch improves flexibility and relieves tension in the shoulder joint.
How to Do the Posterior Shoulder Stretch
- Stand or sit comfortably.
- Hold the elbow of your affected arm with your opposite hand.
- Gently pull your affected arm across your body until you feel a stretch in the back of your shoulder.
- Hold the stretch for about 15 seconds.
- Relax and repeat 2-3 times.
Shoulder Elevation With Theraband
Using a resistance band, this is a great shoulder bursitis exercise to strengthen core muscles in your shoulder.
Shoulder Lift
This simple exercise alleviates tension and improves circulation in the shoulder area.
How to Do the Shoulder Lift
- Stand straight with your arms relaxed at your sides.
- Take a deep breath in and lift both shoulders upward towards your ears.
- Hold for a moment, then release your shoulders back down as you exhale.
- Repeat this movement 5 times.
Sleeper Stretch
Pendulum Stretch
This exercise gently mobilises the shoulder joint without strain, promoting better range of motion.
How to Do the Pendulum Stretch
- Lean forward slightly, resting your unaffected arm on a table for support.
- Let your affected arm hang down naturally.
- Slowly swing your affected arm in small circles, about the size of a dinner plate.
- Perform this for 30 seconds to 1 minute, then reverse the direction.
- Repeat 2-3 times daily.
Deltoid Stretch
The deltoid stretch is one of the most common shoulder stretches to help manage shoulder pain. It is a great shoulder bursitis exercise to have in your toolkit.
Scapular Retraction
Strengthens the muscles around the shoulder blade, improving posture and shoulder stability.
How to Do Scapular Retraction
- Sit, stand or lay on your belly with your arms relaxed at your sides.
- Squeeze your shoulder blades together as if trying to pinch something between them.
- Hold for 5 seconds, then release.
- Repeat 10-15 times.
Isometric Shoulder Exercises
Builds strength in the shoulder muscles without causing movement, ideal for inflammation control.
How to Do Isometric Shoulder Exercises
- Stand facing a wall with your elbow bent at a 90-degree angle.
- Press your hand gently against the wall without moving your shoulder or arm.
- Hold the pressure for 5-10 seconds.
- Relax and repeat 10-15 times.
External Rotation with Resistance Band
Enhances rotator cuff strength, which is crucial for shoulder support and stability.
How to Do External Rotation with a Resistance Band
- Secure a resistance band at waist height.
- Hold the band with the hand of your affected arm, keeping your elbow close to your side at a 90-degree angle.
- Slowly rotate your forearm away from your body, then return to the starting position.
- Perform 10-15 repetitions.
Wall Push-Ups
Strengthens the shoulder girdle while minimizing strain on the joint.
How to Do Wall Push-Ups
- Stand facing a wall, placing your hands flat against it at shoulder width.
- Step back slightly so your body is at an incline.
- Bend your elbows to lower your body towards the wall, then push back to the starting position.
- Repeat 10-12 times.
Shoulder Blade Squeeze
Improves posture and activates supportive shoulder muscles.
How to Do the Shoulder Blade Squeeze
- Stand tall with your arms at your sides.
- Squeeze your shoulder blades together without lifting your shoulders.
- Hold for 6 seconds, then relax.
- Repeat 8-12 times.
Take the Next Step Toward Pain-Free Living
Shoulder bursitis can be challenging, but you don’t have to face it alone. At BodyViva, our team of expert practitioners provides personalized care plans tailored to your unique needs and goals. Whether you need physiotherapy, chiropractic adjustments, or a guided exercise program, we’ll work with you to relieve pain, improve mobility, and restore strength.
Book your appointment today and experience the difference of hands-on, one-on-one care. Let BodyViva help you move freely and live fully!
