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Exercises for shoulder tendonitis

by Alivia Nyhan
Published: Last Updated on

Tendinitis is the name given to the inflammation, swelling, or irritation of a tendon, which connects the muscle with the bone. Tendinitis can occur anywhere on the body. However, it affects the heel, elbow, wrist, and shoulder the most. The leading causes of tendinitis are injuries due to poor movement or weight overload. However, they can also occur due to a lack of elasticity and diseases like diabetes and rheumatoid arthritis.

When tendonitis occurs in the shoulder, it is known as rotator cuff tendonitis. A rotator cuff is a group of muscles and tendons attached to the bones and joints of the shoulder and makes it possible for the shoulder to move. Rotator cuff tendonitis is a condition that can be very painful and hinder the person, interfering with their quality of life. Fortunately, there are exercises for shoulder tendonitis that, along with medical treatment, can help improve this condition. Find out what they are in this FastlyHealarticle.

Causes of shoulder tendonitis

  • Practice sports disciplines that require repetitive arm movement above head level. Some of the sports that suggest this movement and that can cause shoulder tendonitis are tennis, swimming, and weight training.
  • Shoulder tendonitis can also occur when working with an activity that forces the arm to be above head level. For this reason, this condition is common in painters or carpenters.
  • Holding the arm in one position for a long time can also cause rotator cuff tendonitis. An example of this cause would be sitting at the computer in the same position for a long time.
  • Fall asleep every night on the same arm.
  • Aging.
  • Poor body posture.
  • Rotator cuff tear.
  • Diseases such as rheumatoid arthritis and diabetes.
  • Falls, bumps, and lifting of weighty objects.

Symptoms of shoulder tendonitis

  • It begins with a mild pain that is pronounced when any movement involves the arm being above the head.
  • The pain manifests in the front of the shoulder, but it can also spread to the arm and up to the elbow and hand.
  • Pain when lowering the shoulder from an elevated position.
  • Neck pain, if the inflammation of the tendons is stepping on any nerves.
  • Pain when resting or sleeping.
  • Weakness or limited movement when trying to raise the arm.
  • Limitation to carrying the arm behind the back.
  • Muscular stiffness.

Treatment and exercises for shoulder tendonitis

When a person begins to present shoulder tendonitis, you must go to the doctor to review the injury and prescribe a treatment with drugs that allow pain relief, regain movement of the affected arm and reduce inflammation of the rotator tendons. In the treatment for shoulder tendonitis, it is common for the person to rest on a medical order for at least three weeks, with the arm immobile and with total rest from any sports activity that they are used to doing.

Likewise, physiotherapy is also part of the treatment of rotator cuff tendonitis. The person must perform a routine of movements and exercises to help the shoulder and arm regain maximum mobility. Therefore, the activities for shoulder tendonitis that we will present below should not be a substitute for a physiotherapy session; they are an alternative to stretching to relieve the pain of tendonitis and, in many cases, prevent this condition from worsening. Let’s know then what are the exercises for shoulder tendonitis.

Exercises for shoulder tendonitis: stretching with weight

Lie face down on a board or the bed and stretch your arm at shoulder level. Then bend your elbow 90º and keep your hand down. In that position, keeping your elbow flexed, begin to lift a weight or dumbbell to bed level with your hand and then slowly lower yourself until your arm feels tired. Repeat this exercise for shoulder tendonitis in three sets, culminating in each group when you begin to experience muscle fatigue. If you want or feel a lot of pain, you can do without the weight when doing the exercise.

Exercises for shoulder tendonitis: shoulder stretch

Standing in front of a mirror, put your affected arm behind your back. Bend your elbow and try to grasp the shoulder of the opposite arm with the hand of the injured arm. Bring the affected shoulder forward each time the writing attempts to reach the opposite shoulder to cause a stretch of the rotator cuff tendons. Perform three sets, ending each one the moment muscle fatigue is experienced.

Exercises for shoulder tendonitis: lying weight

Lie in bed on your side and top of your injured arm. He holds a dumbbell in his hand and begins to raise and lower his forearm until he touches the bed. Ideally, do at least three sets of 15 repetitions of this exercise for shoulder tendonitis. If you feel a lot of pain in this position or think that lying on your arm is making the pain worse, avoid continuing to do this muscle stretch.

Exercises for shoulder tendonitis: standing weight

Stand in front of a mirror and hold a dumbbell in the hand of the injured arm. With your back straight and looking at your forehead, begin to lift the dumbbell, keeping your arm utterly straight until you reach at least 45º or until the pain of shoulder tendonitis allows it. It is advisable to perform three sets of 15 repetitions like the previous exercise. If you feel like you can’t do this stretch, do as many reps as possible, but don’t strain your injured shoulder.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Exercises for shoulder tendonitis, we recommend that you enter our Bones, Joints and Muscles category .

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