Shoulder Bursitis Exercises & Stretches - Ask Doctor Jo

First start off with some shoulder circles. You can roll them clockwise, and then counter clockwise. This will stretch out the shoulder and neck muscles. Start with 5-10 each way. Next is shoulder or scapular squeezes. You can use your elbows to help squeeze your shoulder blades back behind you. Imagine that someone has their hand on the middle of your spine, and you are trying to squeeze their hand with your shoulder blades. Do about 5-10 of those.

Then grab a cane or PVC pipe so you can move your arm and shoulder passively. The arm just goes along for the ride. You are moving the cane with your good arm up and down taking the other one up with it without actively moving your injured arm. This movement is shoulder flexion. Only go as high as you comfortable can. Do 5-10 of these. Next, you will do external rotation with the cane. Make sure you keep your elbow by your side when you are pushing out. You can use a towel between your body and elbow to make sure it stays close. Try not to push the whole arm out, just rotate it out with the cane.

Now you will do a scaption motion. This means your arms are not completely out in front of you, and not completely to the side. Hold them out at about a 45 degree angle. With your thumbs up, lift them up as high as you comfortably can, and then slowly come back down.

Your final exercise is strengthening with a resistive band. This will be external rotation of both arms. Again, place your elbows by your side and try to keep them there. Keep your thumbs up, and keep your wrist in a neutral position. Pull out and slowly control it back in while keeping your elbows by your side.

Those are your shoulder bursitis exercises and stretches!

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Shoulder Bursitis Exercises & Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[juliebruce]

Thank you so much for this! I was diagnosed with bursitis when I was 16 and back then PT exercises were not usually prescribed. (I am 49 now). I know what sort of gives me relief but these were awesome 👏🏼

[ericnj]

Dr Jo is the most famous physical therapist on the internet (in my opinion, of course :) )

[jsuswaram]

Doctor Jo. Thank you for simple but effective exercises. I tried and found instant relief! 👌👍

[hpier]

I just found you and I already love you! :) Thank you for this amazing video, I can't wait to check out all of your other videos. I have pain everywhere! :(

[mberrynunez]

Great video, very helpful! If you could please do an update that includes all of the recommended repetitions for each movement, that would be fantastic!

[andrewhiralall]

Thanks Dr. Jo your videos have helped me out tremendously with brainstorming treatment ideas for my patients.

[andrewstrang]

Oh yeah thanks for jaw exercise I healed after 3 days of doing it thanks for your help

[ashleybro]

Not pushing through the pain on that one up stretch was a great tip--i immediately felt some pain in my left shoulder and I needed that pointer! Thank you!

[jamesstaring]

Your videos are brilliant - thanks so much for the great tips!

[kittiescomedy]

Hi Dr Jo, I was just wondering how long it should take for a full recovery if I stick with these stretches 3-4 times a day. Thanks

[clarkebahr]

I love these videos!!! I am hopeful you can direct me to a video that will address both shoulder impingement and bicep tendinitis? Its difficult to do exercises for one, because of the pain in the other, and vice versa. Thank you.

[johnnyirizarry]

Dr jo I just got a mri and the orthopedic specialist told me I have bursitis and tendinitis. These exercises are working 💪 thanks so much! I feel like I'm bringing better blood flow to that area

[poonamkaul]

In a video consultation an orthopaedic surgeon diagnosed my over three month old shoulder pain as being caused by impingement. Am anti inflammatory was prescribed, for five days. The severity of the pain has vanished but there the pain is there. How long should I desist from exercises involving the affected( left) arm?

[dbfacebook]

great helpful video! as always short and effective exercises from a pleasant person :)

[kyliewood]

Thanks Dr Jo. These stretches seem much more doable than others I’ve seen posted on here that would have me in absolute agony. I’ve been diagnosed with SA bursitis and had 2 injections with very minimal improvement. Still in a lot of pain and can’t lift my arm. I hope these help I just want to get back to some sort of normality as this pain is so hard to manage with day to day tasks 😢

[manon]

This is simply show and amazing video! I love it ! thanks for the advice!

[deborahknisely]

Going to try these now... Just had a shot.. one day ago. Pain seems worse.. which Dr. said it might.. but I am so done with this pain.... Thanks for the tips.

[janjohnson]

Hi I have had this problem with my shoulder for 8 months, not had any treatment yet, because of lockdown but came across your video, thank you. But I wanted to know how often should I do these a day. My arm is in constant pain and frozen.
The pain is mainly in my bicep and pain runs all down my arm.

[marleysoueu]

Thanks a lot! You are incredibly nice!