Shoulder Tendonitis Exercises

Tendonitis is the swelling or inflammation caused to a particular tissue of the body known as a tendon. The tendons are actually cords of tough, fibrous connective tissue, which attach muscles to the bones. These tendons are found all over the human body.

If the smooth movement of the tendon is impaired, the tendon becomes inflamed and tendonitis sets in. The tendonitis of the rotator cuff is also called shoulder tendonitis. The rotator cuff is made up of four groups of tendons and muscles, which come together to create a cap, that surrounds the humerus cap.

The cuff is the main link between the shoulder and the arm. It is a joint, which allows the arms to move around in a complete circle. When tendonitis of the rotator cuff sets in, the tendons, which make up the cuff are inflamed.

This leads to pain which limits shoulder movement. This condition does not set in all of a sudden. It is often caused due to repeated irritation to the rotator cuff.

Another cause of this condition is constant and repetitive lifting of heavy objects above the shoulders. If the injury is not severe, this condition can easily be treated with shoulder tendonitis exercises.

It is recommended, to seek help from your health care professional in treating this condition. The physician will prescribe physical therapy for shoulder tendonitis, if the condition is not severe. In any case, shoulder exercises might prove beneficial in healing tendonitis.

The first exercise is more of a warm up exercise. To do it, stretch the arms and shoulders by letting the arms hang down, while you bend down at your waist. After some time, swing the arms but make sure that you keep the muscles relaxed. Then, lift your arms within three seconds and lower them slowly in six seconds. Keep repeating the exercise, till your arms are tired. This exercise can also be called the pendulum exercise.

To do the second exercise, lie down on the bed and stretch out one arm towards the side, but keep it at shoulder level. Bend the elbow at 90 degrees, while the hand points downwards. Now, keep the elbow bent and slowly start raising the hand to stop it at the shoulder level.

You will need a towel to do this exercise. Roll the towel and place the towel under any of your armpits. Then, lie sideways and stretch one arm over the head. Now, place the other arm on the side and similar to the previous exercise, bend the elbow at 90 degrees.

Rest the forearm of this hand against the chest, by placing the palm down. Then, roll out the rested shoulder, follow it up by raising the forearm till it reaches the shoulder level. Now, lower the raised arm slowly and repeat the exercise.

To do this exercise, again lie on your side. Rest one arm sideways and bend the elbow at 90 degrees. Now, slowly roll in the other shoulder and then raise the forearm towards your chest. Lower the arm and repeat the exercise till the arm is tired.

This is the last exercise. To do it, stand up and place one arm between the side and front of the body. Slowly start raising the arm, till it reaches an angle of about 45 degrees and then, lower the arm again. This exercise should be repeated till the arm is tired, and then repeat the same exercise on the other arm as well.

When performing these shoulder tendonitis exercises, it is important to exercise both the sides equally, so that an imbalance is not caused. Moreover, the other side should be exercised even if it is not experiencing any problem.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.