Shoulder tendonitis involves inflammation or irritation of the tendons in the shoulder, particularly those of the rotator cuff or biceps. These tendons connect muscles to bones, enabling shoulder movement and stability. When inflamed, it can cause pain, tenderness, and reduced range of motion. Symptoms may include a dull ache, pain when lifting or twisting the arm, pain at night, stiffness, and sometimes a clicking sound. This condition often results from repetitive overhead motions or overuse.
Understanding Exercise’s Role in Tendonitis Recovery
Controlled, therapeutic exercises play a significant role in recovery from shoulder tendonitis. Engaging in specific movements improves blood flow to affected tendons, promoting healing. Exercise also increases shoulder joint flexibility and surrounding tissues, reducing stiffness and improving overall mobility. Strengthening the muscles that support the shoulder, especially the rotator cuff, enhances joint stability and helps prevent future injury. Therapeutic exercise helps restore full range of motion, which is often limited by pain and inflammation. This approach addresses immediate discomfort and contributes to long-term recovery, reducing the likelihood of recurrence.
Categories of Beneficial Exercises
Exercises for shoulder tendonitis fall into several categories, each targeting different aspects of recovery and shoulder function. Stretching exercises improve flexibility and reduce stiffness in the shoulder joint and its surrounding muscles, helping to restore a more natural range of motion. Strengthening exercises build muscle strength around the shoulder, particularly the rotator cuff muscles, which are crucial for joint stability and support.
Isometric exercises involve engaging muscles without changing their length or moving the joint. These are used in early recovery to activate muscles and build strength in a controlled manner, minimizing stress on inflamed tendons. Eccentric exercises strengthen tendons through controlled lengthening of the muscle as it contracts. This type of exercise benefits tendon healing by improving the tendon’s structure and capacity to handle load.
Key Exercises for Shoulder Tendonitis
Pendulum Swings
Pendulum swings gently mobilize the shoulder joint and reduce stiffness. To perform, lean forward at the waist, allowing the affected arm to hang loosely towards the ground. Gently swing the arm in small circles, both clockwise and counter-clockwise, using your body to initiate the movement. Perform 10 circles in each direction, repeating 2-3 times daily.
Wall Slides
Wall slides improve shoulder mobility and scapular control. Stand facing a smooth wall, placing your forearms and hands against it with elbows bent at 90 degrees. Slowly slide your hands and forearms up the wall, keeping your elbows and wrists in contact, mimicking a snow angel motion. Slide up as far as comfortable without pain, then slowly return. Perform 3 sets of 10 repetitions.
Scapular Squeezes
Scapular squeezes strengthen the muscles between the shoulder blades, promoting better posture and shoulder stability. Sit or stand with good posture. Gently pinch your shoulder blades together, as if trying to hold a pencil between them. Hold this contraction for 5-10 seconds, then release slowly. Repeat 10-15 times for 2-3 sets.
External Rotation with a Resistance Band
External rotation with a resistance band targets the rotator cuff muscles responsible for outward arm rotation. Anchor one end of a resistance band to a stable object at waist height. Hold the other end with your affected hand, keeping your elbow bent at 90 degrees and tucked close to your side, perhaps with a rolled towel between your arm and body. Slowly rotate your forearm outward, pulling the band away from your body, then slowly return. Perform 2-3 sets of 10-15 repetitions.
Doorway Stretch
A doorway stretch improves flexibility in the front of the shoulder and chest. Stand in a doorway with your arms at a 90-degree angle, elbows bent, and place your hands on the doorframe. Slowly step forward until you feel a gentle stretch across your chest and the front of your shoulders. Hold for 15-30 seconds and repeat 3 times.
Safe Exercise Principles and When to Seek Help
When performing exercises for shoulder tendonitis, prioritize safety and listen to your body. If an exercise causes increased pain, stop immediately to prevent further injury. Progression should be gradual; start with gentle movements and low repetitions, slowly increasing intensity or duration as your shoulder tolerates it. Maintaining proper form during each exercise is important to target the correct muscles and avoid undue stress on inflamed tendons.
Consistency is important for seeing results. Regular, gentle movement supports the healing process and helps maintain flexibility and strength. If pain persists or worsens despite consistent exercise, or if you have doubts about proper technique, consult a healthcare professional. A doctor or physical therapist can provide an accurate diagnosis, tailor an exercise program to your specific condition, and ensure safe, effective movements.