Exercises For Shoulder Tendonitis

Practicing light stretches is essential for relieving the pain caused by tendonitis and for recovering the flexibility and strength of the shoulder.

Inflammation of a tendon is called tendinitis. One of the most common forms is shoulder tendonitis.

Professional athletes are not the only category prone to the development of such an injury. Anyone can have this painful and uncomfortable condition called tendinitis.

To help all those affected, we present in this article some exercises that relieve shoulder tendonitis.

What is shoulder tendonitis?

Inflammation of the tendon is accompanied by micro-cracks that prevent movement and rotation in the area where the tendonitis is located.

There are several factors that can lead to the development of tendonitis:

1. Age

Age as a risk factor in shoulder tendonitis

Shoulder tendonitis is more common in people over 40 years of age. However, the condition has become more widespread among young people between the ages of 25 and 35.

2. Mechanical factors

The movements can also cause tendonitis. In the case of shoulder tendonitis, raising the arm in intense physical activity, which involves an increase in friction and excessive use of the overloaded tendon can lead to trauma that causes inflammation.

3. Vascular factors

In this case, the infraspinatus and supraspinatus muscle are affected. Both have small areas of tendon irrigation and are more prone to degenerative processes.

What are the symptoms of shoulder tendonitis?

Among the symptoms of shoulder tendonitis, pain is predominant:

During the night and during rest periods;

When a certain pressure is exerted;
When you make certain movements (especially when you raise your arm);
When lying in a cold environment.

It is important to remember that the pain can manifest during the night (when you rest your arm) or can persist throughout the day (and can intensify at night, during sleep).

When tendinitis is present in the rotator cuff, the symptoms are more specific:

Pain in the side or back of the shoulder;
Shoulder vault separation up to 120 degrees;
Immobility when trying to rotate or raise your arm.

Exercises for shoulder tendonitis

The objectives of a training for patients with tendinitis in the shoulder area are to relieve pain and increase mobility, so that they can carry out their daily activities without discomfort.

In addition, the exercises below strengthen the muscles around the shoulders, stretch the muscles and help you resume your activities.

Before practicing these movements, however, we recommend that you consult a specialist, such as a sports coach, a traumatologist or a physiotherapist. It is important to make sure that the exercises are right for you and that you are performing them correctly.

If you follow a shoulder exercise program, you gradually improve your flexibility, posture and muscular endurance.

It is good to start with light warm-up exercises, performed slowly and well controlled.

In the second stage, you can also use weights.

The exercises that relieve shoulder tendonitis are the following:

1. Stretches for heating

Sit in front of a chair or table, rest your healthy arm on its edge and tilt the table or chair forward.
The back should now be parallel to the floor and the legs straight.
Let the arm with the injured shoulder hang like a pendulum and make small circles, as if you were imitating a small watch.
After 20 repetitions, make the same movements in the opposite direction. As you progress, you can increase the circles.

2. Frontal stretch

Stand with your back straight and place your hand on the affected arm on the opposite shoulder. (For example, if you have a tendon in your right shoulder, you need to cross your right arm across your chest to touch your left shoulder).
He then grabs the elbow of the troubled arm with the healthy man’s hand and pushes the elbow up, creating the feeling of stretching. Raise your arm as far as you can without causing pain.

Hold the position for a few seconds, lower your arm, then repeat the movement.

3. Supported stretching

Shoulder tendonitis can be relieved with exercise

For this exercise, you can use a wall or the edge of a windowsill or a table.

Stand and support the hand of the affected arm with the hand of the healthy one.
Bend forward to extend your arm. (It must be kept behind).
Hold the position for 10 seconds, rest, then repeat.

4. Stretching with support and lifting the shoulder

For this exercise, you can use a wall or a sill.

Raise your affected arm and rest your hand on your shoulder.
With your fingertips, apply pressure so that the palm comes off the surface.

Then move your fingers to raise your shoulder.

5. Stretch with elastic band

If you don’t have an elastic band (which you can find in sporting goods stores or at a rehab center), you can use a towel or cloth.

Place the corresponding hand on the affected arm with the palm facing up and hold the other arm above the head.
Hold the tape with both hands.
Gently pull the band up with the arm held over your head, to lift the other one in this way as well.

6. Strengthening exercise with string

To perform this exercise correctly, it is necessary to tie a string to the wall or door. If you want, you can use an elastic band.

Lie on your side and grab the bandage or string with the arm of the problematic hand.
Make sideways movements while stretching your muscles as hard as you can.
The movement must be done by the biceps, as the triceps is “locked” under the torso.