Shoulder tendinitis, an inflammation of the tendons in the shoulder, can cause significant pain and limit your range of motion. According to the Cleveland Clinic, shoulder tendinitis is very common in sports, such as baseball, swimming, and racket sports. However, it can also be a type of workplace injury.
Shoulder tendonitis is an issue that usually arises from improper technique which causes overload on the shoulder tissues. To make a recovery from shoulder tendinitis, patients need proper treatment, including targeted exercises.
In this article, we’ll explore a variety of strengthening and stretching routines that are easy to follow and effective for shoulder tendinitis recovery.
Understanding Shoulder Tendinitis
Shoulder tendinitis occurs when the tendons in the shoulder become inflamed due to overuse, injury, or repetitive movements. Common symptoms include pain, swelling, and reduced mobility.
Incorporating specific exercises into your recovery routine can help strengthen the muscles around your shoulder and stretch the tendons, promoting healing and preventing future injuries.
Stretching Exercises
Stretching exercises are crucial for maintaining flexibility and reducing tension in the shoulder tendons. Here are some effective stretches for shoulder tendinitis:
Pendulum Stretch
- Stand next to a table or chair, and place your unaffected hand on it for support.
- Relax your affected arm, and let it hang down.
- Gently rotate your arm in small circles.
- Perform this motion for one to two minutes, then switch directions.
Cross-Body Stretch
- Stand or sit upright, and bring your affected arm across your chest.
- Use your opposite hand to gently pull the arm closer to your chest until you feel a stretch in your shoulder.
- Hold the stretch for 15 to 30 seconds or according to comfort level. Repeat at least three times.
Doorway Stretch
- Stand in a doorway with your arms at a 90-degree angle, elbows bent.
- Place your hands on the doorframe, and slowly step forward until you feel a stretch in your chest and shoulders.
- Hold the position for 15 to 30 seconds. Repeat at least three times if you can.
Strengthening Exercises
Strengthening the muscles around your shoulder can help support the joint and reduce the risk of further injury.
Here are some effective strengthening exercises:
Isometric Shoulder Exercises
- Stand or sit upright, and place your affected arm at your side.
- Gently press your arm against a wall or doorframe without moving your shoulder.
- Hold for five to 10 seconds, and repeat at least 10 times.
External Rotation with Resistance Band
- Fasten a resistance band securely to a stable object positioned at waist height. This could be a wall hook, banister, or a heavy desk.
- Stand with your affected arm closest to the band, and hold the band with your elbow bent at a 90-degree angle.
- Keeping your elbow close to your body, rotate your arm outward, stretching the band.
- Slowly return to the starting position. Try to repeat at least 10 times.
Internal Rotation with Resistance Band
- Fasten a resistance band securely to a wall hook, banister, or heavy desk.
- Stand with your unaffected arm closest to the band, and hold the band with your affected arm, elbow bent at a 90-degree angle.
- Keeping your elbow close to your body, rotate your arm inward, stretching the band.
- Slowly return to the first position. Try to repeat at least 10 times.
Scapular Squeezes
- Stand or sit in an upright manner, ensuring that your arms are positioned comfortably at your sides.
- Squeeze your shoulder blades together, and keep them in that position for at least five seconds.
- Repeat at least 10 times.
Tips for Safe Shoulder Recovery Exercises
When performing these exercises, it’s important to follow these tips to ensure safety and effectiveness:
Warm-Up
Always warm up before starting your exercises to increase blood flow to the muscles and reduce the risk of injury.
Start Slowly
Begin with low resistance and gradually increase as your shoulder strength improves.
Avoid Pain
Exercise should not cause pain. If you experience sharp pain, stop immediately and consult a healthcare professional.
Consistency
Perform these exercises regularly, ideally three to five times a week, to see the best results.
Shoulder tendinitis can be a painful and limiting condition, but with the right exercises, you can promote recovery and regain strength and flexibility. Stretching and strengthening routines are essential components of shoulder tendinitis treatment.
For personalized guidance and effective treatment plans, consider searching online for shoulder tendinitis treatment near you to find a shoulder doctor who can help you on your road to recovery. With dedication and the right approach, you can overcome shoulder tendinitis and enjoy a pain-free, active lifestyle.
Shoulder Tendinitis Treatment Near You in Miami Lakes and Plantation, FL
Dr. Tosca Kinchelow is our board-certified orthopaedic surgeon at The Orthopaedic Hand and Arm Center. Dr. Kinchelow has advanced training in hand surgery, with a focus on the treatment of upper extremity conditions. We regularly see patients with shoulder tendonitis and see them through their recovery and beyond.
To schedule an appointment with Dr. Kinchelow, call our office today at (954) 635-5300 or use our convenient appointment request form. Our team treats patients with respect and compassion and looks forward to serving you.
