12 exercises for Shoulder Pain - Subacromial Bursitis | Doctor and Physio led

In this video I, Dr. James O'Donovan, along with my colleague Ella Boys, a qualified physiotherapist, demonstrate a comprehensive set of exercises designed to alleviate the discomfort and improve the function of a shoulder affected by subacromial bursitis. This common shoulder condition occurs when the bursa, a small fluid-filled sac located in your shoulder, becomes irritated and swollen. When inflamed, subacromial bursitis can cause significant shoulder pain, especially when lifting your arm or performing repetitive shoulder movements. These exercises are carefully selected to provide effective shoulder pain relief, enhance shoulder mobility, and strengthen the surrounding muscles, aiding in your subacromial bursitis recovery.

For these exercises, you will require resistance bands, which I've conveniently linked in the description box of the video. Please remember, it is crucial to always consult your own healthcare provider or a physical therapist before attempting these exercises to ensure they are suitable for your specific condition and to prevent further injury. Your doctor can provide personalized advice on managing your shoulder pain and guide your subacromial bursitis treatment plan.

**Exercise 1: Wall Push-ups (Scapular Focus)**The first exercise focuses on strengthening the muscles around your shoulder blades, crucial for shoulder stability. Facing a wall, stand about a foot away and place your hands on the wall at shoulder height, fingers slightly extended. Begin by bending your elbows, slowly bringing your face towards the wall. Aim to keep your back and hips straight throughout the movement. Push back to the starting position. This modified push-up helps to strengthen the scapular muscles without putting excessive stress on the shoulder joint. Perform 10 repetitions and complete three sets throughout the day – perhaps in the morning, afternoon, and evening. These are excellent physio exercises for shoulder rehabilitation.

**Exercise 2: Posterior Shoulder Stretch**This stretch targets the posterior shoulder muscles and fascia. You can perform this standing or seated. Grasp the elbow of your injured arm with your opposite hand. Gently pull your injured arm across your body until you feel a light stretch in the back of your shoulder. Hold this for 15 to 30 seconds and repeat up to five times. Remember, you should feel a gentle stretch, not pain. This helps loosen tight muscles and improve shoulder flexibility.

**Exercise 3: Behind the Back Stretch (Advanced)**This is a more advanced shoulder stretch, so please check with your doctor or therapist if you are ready for it. I'm presenting three variations, each increasing in intensity.*   **Light Stretch:** Place your hand in your back pocket and let it rest to feel a gentle stretch.*   **Moderate Variation:** Grab your injured wrist behind your back with your other hand, palm facing outwards. Gently lift your hand upwards to increase the stretch.*   **Advanced Version:** Drape a towel behind you, holding one end in your injured hand and the other end in your good hand in front. Gently pull the front end of the towel, moving your injured arm higher up your back.Hold each stretch for 15 to 30 seconds and repeat two to four times. Always stop if you feel sharp pain. These stretches are vital for improving shoulder range of motion and reducing shoulder stiffness.

**Exercise 4: Overhead Shoulder Stretch**This passive stretch is excellent for opening up the shoulders and relieving tension. Grip a stable surface like a tabletop, doorknob, or chair back, roughly at arm's length. Bend forward with your arms straight and knees slightly bent, lowering your upper body to extend your shoulders. You can step backwards to increase the stretch. Hold this for 15 to 30 seconds and repeat up to five times. This is a great way to improve shoulder mobility and alleviate shoulder pain.

**Exercise 5: Shoulder External Rotation (Resistance Band)**This exercise is key for strengthening the rotator cuff muscles and stabilizing the shoulder. Hold an exercise band with both hands at waist level, elbows at 90 degrees close to your sides. Gently pull the band outward, keeping your elbows tucked in, until you feel a mild stretch. Slowly return to the starting point, bringing your hands back together. Complete 8 to 10 repetitions and perform three sets throughout the day. These rotator cuff exercises are fundamental for shoulder health and injury prevention.

**Exercise 6: Scapula Retraction (Resistance Band)**Secure an exercise band around a stable object at waist level (e.g., a chair) and hold the ends of the band in each hand. Pull your elbows straight back, keeping them at 90 degrees and close to your sides, focusing on squeezing your shoulder blades together. Complete 8 to 12 repetitions. As an optional progression, if your range of motion allows, you can perform the same movement with your arms raised to shoulder height. This exercise enhances scapular stability, which is crucial for overall shoulder function.

**Exercise 7: Shoulder Blade Squeeze**Stand or sit tall with your arms relaxed at your sides. Gently squeeze your shoulder blades together without shrugging up, and hold for 5 seconds. Perform this movement 8 to 12 times. This exercise helps improve posture and scapular stability, both critical for overall shoulder health and preventing shoulder pain.

**Exercise 8: Internal Rotator Strengthening (Resistance Band)**Attach an exercise band to a doorknob, chair, or anchor it to your side. You can place a rolled towel under your elbow for comfort. Keep your elbow at 90 degrees. Taking the band with your injured arm, slowly rotate your forearm inwards towards your stomach, then return to the start before repeating 8 to 12 times. Keep your elbow fixed to your side to isolate the internal rotators. These targeted muscle exercises are vital for balanced shoulder strength.

**Post-Surgery Rehabilitation Exercises (Part 2)**In part two of this video, we cover exercises for post-surgical rehabilitation. These should only be performed when cleared by your doctor or physical therapist.*   **Shoulder Forward Elevation:** Interlock your fingers or place your hands together at waist level. Gently raise your arms overhead, keeping your elbows as straight as possible. Hold for 10 to 20 seconds at the top and repeat up to 10 times. Go slow and work within a comfortable, pain-free range.*   **Supported Shoulder Rotations:** Seated or standing with elbows close to your sides, gently rotate your forearm side to side, moving your hand from one side of your waist to the other. Perform slowly and in a controlled manner.*   **Wall Walk-Up Exercise:** Facing a wall, walk your fingers up the wall as high as comfortable. Hold for 10 to 20 seconds at the top, then walk them back down. Repeat slowly up to 10 times.*   **Shoulder Extension:** Stand with your back against a wall, arms by your sides. Place your hands gently on the wall and press backwards, feeling the stretch in your shoulders. Hold for 5 seconds, then relax. Repeat as directed by your therapist.

I hope you found this educational and informative guide useful for your shoulder pain relief and subacromial bursitis recovery. If you did, please let me know in the comments section, and do bookmark it and share it with others who you think might find it useful. These exercises, when performed correctly and consistently, can significantly contribute to your shoulder health and overall well-being. Remember, consistent effort in these physio exercises is key to long-term shoulder health.