Subacromial Bursitis Exercises: Effective Ways to Alleviate Pain and Strengthen Your Shoulder

Subacromial bursitis is a painful condition caused by inflammation of the bursa, a small fluid-filled sac located in the shoulder. This bursa helps reduce friction between muscles, tendons, and bones, allowing for smooth shoulder movements.

When inflamed, the bursa can cause significant shoulder pain and restrict mobility. Fortunately, specific exercises designed for subacromial bursitis can help reduce pain, improve range of motion, and strengthen the shoulder. Below, we’ll outline some effective subacromial bursitis exercises to aid in recovery and restore shoulder function.

Understanding Subacromial Bursitis

The subacromial bursa sits beneath the acromion (the bony tip of the shoulder blade) and above the shoulder’s rotator cuff tendons. When overused or injured, the bursa becomes inflamed, leading to a painful condition known as subacromial bursitis.

Activities that involve repetitive overhead movements, such as swimming or painting, or conditions like arthritis, can increase the risk of developing this issue. Symptoms include shoulder pain, tenderness, and limited range of motion, particularly when lifting the arm overhead.

Why Exercise Matters for Subacromial Bursitis

Engaging in gentle, targeted exercises can help reduce inflammation, promote blood flow to the affected area, and strengthen the muscles surrounding the shoulder joint. However, exercises should be performed with caution and under the guidance of a healthcare provider or physical therapist. It’s essential to start with gentle movements and gradually increase intensity as your shoulder strength improves.

Warm-Up Routine for Subacromial Bursitis

Before beginning any subacromial bursitis exercises, it’s important to warm up the shoulder. Warming up can enhance blood flow, improve flexibility, and prepare the muscles and joints for movement. Here are two warm-up exercises to begin with:

• Pendulum Stretch: Stand with your uninjured arm supported on a table and let your affected arm hang loosely. Swing it gently in a circular motion for 30 seconds in each direction. This helps loosen the shoulder without putting too much strain on the bursa.
• Shoulder Shrugs: Raise both shoulders toward your ears and hold for five seconds. Then release. Repeat 10 times. This exercise activates the shoulder muscles and prepares them for more targeted movements.

Top Subacromial Bursitis Exercises to Alleviate Pain

Below are some of the most effective exercises for managing subacromial bursitis. Perform each exercise slowly, avoiding any movement that causes pain.

1. Wall Slides

Wall slides are excellent for strengthening the shoulder and improving mobility without adding excessive pressure to the bursa.

1. Stand facing a wall with your arms bent at a 90-degree angle.
2. Place your forearms on the wall and gently slide them upward as far as comfortable.
3. Slide back down to the starting position.
4. Repeat 10-15 times.

2. Scapular Retraction

This exercise helps activate the shoulder blade muscles, supporting and stabilizing the shoulder joint.

1. Stand or sit with your back straight.
2. Pull your shoulder blades back as if you’re trying to squeeze them together.
3. Hold for five seconds and release.
4. Repeat 10-12 times.

3. Shoulder External Rotation

External rotation exercises are essential for subacromial bursitis, as they engage the rotator cuff and reduce strain on the shoulder.

1. Use a resistance band and hold it with your hands at waist level.
2. Keep your elbows bent at 90 degrees and pressed against your sides.
3. Slowly rotate your hands away from your body, stretching the band.
4. Return to the starting position and repeat 10 times on each side.

4. Arm Across Chest Stretch

This stretch relieves tension and helps increase shoulder flexibility, making it ideal for subacromial bursitis.

1. Hold your injured arm across your chest, parallel to the ground.
2. Use your other arm to gently press it closer to your body.
3. Hold the stretch for 15-20 seconds.
4. Release and repeat 2-3 times.

Strengthening Exercises for Recovery

Once you’ve built up some strength with the initial exercises, you can gradually incorporate strengthening exercises. These are designed to support the shoulder joint and prevent future episodes of bursitis.

5. Isometric Shoulder Abduction

Isometric exercises can improve strength without excessive movement, which is perfect for recovery.

1. Stand with your side next to a wall.
2. With a bent elbow, press your arm against the wall.
3. Hold for five seconds and release.
4. Repeat 10 times on each side.

6. Resistance Band Rows

Rows work the muscles of the upper back and shoulder, providing stability to the shoulder joint.

1. Attach a resistance band to a secure object.
2. Hold both ends and pull the band towards you, keeping elbows close to your body.

Exercises to Avoid with Subacromial Bursitis

While exercise is crucial for recovery, certain movements should be avoided during the acute phase of subacromial bursitis, as they can worsen inflammation. Avoid:

• Overhead presses or heavy lifting
• Exercises requiring repetitive overhead motion
• Movements that cause pain or discomfort in the shoulder

When to See a Doctor

If pain persists or worsens despite following these subacromial bursitis exercises, consult a healthcare provider or orthopedic specialist. They may recommend physical therapy, anti-inflammatory medications, or other interventions if necessary.

Subacromial Bursitis Exercises: Conclusion

Subacromial bursitis can be a painful condition, but with consistent, gentle exercise, it’s possible to alleviate pain, improve mobility, and strengthen the shoulder. Remember to follow a gradual approach and consult a medical professional if pain persists. By practicing these exercises regularly, you can regain shoulder function and enhance your quality of life, free from the limitations of bursitis.