Should I Continue to Workout With Shoulder Bursitis

This post contains a series of bursitis shoulder exercises you can do for treatment at home using an exercise pulley.

Doing these exercises will gradually strengthen and stretch out your shoulder joint, providing relief from the symptoms of bursitis of the shoulder.

Read on to find out what equipment you need to do the exercises and how to do them.

Best tool for bursitis shoulder exercises

An exercise pulley for bursitis shoulder treatment is a simple rope with adjustable handles, attached to a pulley and door anchor. The door anchor can used to secure the pulley at the top edge of any door frame. This allows you to perform bursitis shoulder exercises in different positions in front of the door.

Using an exercise pulley for shoulder bursitis will gradually increase your range of motion and strengthen your rotator cuff and open up your shoulder joint. This is important for regaining full mobility and relieving shoulder bursitis symptoms.

How to do bursitis shoulder exercises with a pulley

In this post I'll show you a series of 7 shoulder bursitis exercises for treatment at home. You can do these to gradually and gently treat your shoulder and find relief from symptoms of bursitis.

Strengthening your shoulder in this way will also decrease the likelihood of re-injuring your shoulder in future.

Included at the end are two resistance band exercises which are also effective for shoulder bursitis treatment. See also our post on physio shoulder exercises using bands.

7 shoulder bursitis exercises

For shoulder bursitis, as with any injury, it is important to listen to the advice of a physical therapy professional. But as a general guide, you can do these exercises twice a day. Aim to do 3 or 4 sets of 10 repetitions for each exercise. Hold the stretch in the final position for around 10 seconds.

You should only move on to the next exercise when you feel comfortable doing so. If your range of motion is very limited, it's better to spend several days just on the first exercise before going on to the next one. But if you already have good motion, you may be able to do all the exercises from the beginning.

In these images, the left side shoulder is the one affected by bursitis.

#1

In the first bursitis shoulder exercise, your chair faces the door square on, with the door anchor fixed over the door. The uninjured arm pulls the injured arm, gently stretching it forwards and up. Hold in the final position for 10 seconds and then lower the arm.

#2

Once you're comfortable with the first exercise, turn your chair 90 degrees and perform the same exercise from the side. Let your shoulder gently stretch and increase its range of motion.

#3

When your range of motion has improved, you can turn the chair so you're facing away from the door. Using the uninjured arm, lift the injured arm up directly in front of you, holding in the final position for 10 seconds.

#4

Next, adjust the angle of your arm from your body to 45 degrees. Do the same movement at this angle, stretching the arm as high as you can go without too much pain. Always hold in the final position for at least 10 seconds.

#5

Now move your arm so that it's at 90 degrees from your body and do the same exercise in this position.

#6

The next exercise is done standing. Lift the injured arm behind your back, as in the picture. Start off slowly with only small movements and slowly increase the range of motion.

#7

Once you have gained a good level of mobility you can begin rotational shoulder exercises. Standing side on to the door, pull the affected arm so that it is rotating outwards, again holding in the final position and slowly increasing the range of motion.

Don't let your shoulder hunch up or move forward. Maintain a natural upright posture, and keep your elbow fixed at your side. Holding a rolled up towel between your elbow and body will help with this.

Bursitis shoulder exercises with resistance bands

Once you're comfortable with the above exercises, you might want to move on to using a resistance band to strengthen your rotator cuff by doing rotational exercises such as outward rotations:

And inward rotations:

With these exercises, you should maintain the same form as in the last of the pulley exercises: upright posture with shoulders not hunched up or moved forward. Keep your elbow close in to your body – again, you can use a rolled up towel to help.

Important: if you are in any doubt about these exercises, or if your condition is serious, always consult a physical therapy professional. Every shoulder condition is unique and what works for some may be harmful for others.

Contact us if you have any questions about doing shoulder bursitis exercises with a pulley.

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Source: https://www.atemi-sports.com/bursitis-shoulder-exercises/

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