The treatment of shoulder bursitis includes the application of anti-inflammatory measures (ice and medications, among others), relative rest, and physiotherapy treatment and massage or electrotherapy, as well as exercise. The objectives of these exercises are greater flexibility through stretching, muscle strength and postural control with strength work exercises.
Exercises recommended by Physiotherapist in Melbourne
You can start with very soft warm-up exercises in which you can perform slow and controlled movements of the rotator cuff. When finish, stretch the area to activate circulation. D othis before and after training with the shoulder. ”
It emphasizes that it is essential to do good movement to avoid damage, so the burden must be secondary. “You can continue to feel pain or discomfort in the part of the shoulder. If this happens to us, it is essential to stop this activity and rest. ” With these premises, experts share what shoulder exercises are most used to rehabilitate a tendinitis in this area:
The first exercise is done with the body flexed and the trunk parallel to the ground. The affected arm is left hanging like a pendulum and circles are made gently. At first small and then larger.
The palm of the affected arm’s hand is placed on the opposite shoulder. With the unaffected arm the elbow is pushed and kept pressed for a few seconds as far as possible.
Using the corner of a wall, the arm is supported on this by the area of the wrist. The body is thrown forward, leaving the arm behind. This position is maintained for six seconds and repeated.
Located between 60 and 90 centimeters in front of a wall place the fingertip on this at the height of the head. The hand moves upwards without detaching from the wall, as if the fingers were climbing a ladder.
The back of the hand of the aching arm is positioned touching the back. With that hand, one end of a towel is grasped, while with the other hand, located behind the head, the other is held. With the upper hand, gently pull the towel upward, causing the affected arm to rise.
With the hand touching the waist behind and the palm directed towards the back, you have to try to raise your hand as far as possible, always touching the back.
For this exercise, an elastic rope attached to a wall or trellis is necessary. Located perpendicular to that wall, with the healthy arm closest to it, the rope is caught with the other arm. At an angle of 90 degrees, pull the elastic band towards the opposite side of the wall.
Perpendicular to the wall but with the affected arm closest to it, the elastic band is pulled. The arm is held at 90 degrees and pulled out.
At a prudent distance from a wall, a kind of push-ups are made.
Exercise with elastic band
With an elastic band fastened with each hand, they are pulled attracting them towards the body. The arms must be parallel to the ground and not deviate from this path.
How many repetitions to do
Repetitions and time depend on the rehabilitation phase they are in. For stretches, for example, between 3 and 5 repetitions of about 30 seconds are required about 3 and 5 times per week. Those of force require a tighter prescription “.
The patient knows that he is recovered when the full range of motion is restored without pain, both at rest and in activity.
The person must be free of symptoms. To prevent recurrence, he must continue with flexibility and strengthening exercises after returning to sports activities.