← Back to Blog

shoulder-bursitis-exercises

Shoulder Bursitis Exercises: Reduce Inflammation and Restore Function

Shoulder bursitis (subacromial bursitis) occurs when the fluid-filled sac between your rotator cuff and shoulder blade becomes inflamed. This painful condition responds well to specific exercises that reduce irritation, strengthen supporting muscles, and restore pain-free movement.

Understanding Shoulder Bursitis

What's happening:

  • Bursa (fluid-filled sac) becomes inflamed
  • Located between rotator cuff and acromion bone
  • Causes pain with overhead movements
  • Often occurs with rotator cuff issues

Common causes:

  • Repetitive overhead movements
  • Rotator cuff weakness
  • Poor posture
  • Direct trauma
  • Bone spurs
  • Age-related changes

Symptoms:

  • Pain on outside of shoulder
  • Pain when raising arm
  • Pain lying on affected side
  • Weakness with overhead activities
  • Pain radiating to upper arm

Phase 1: Reduce Inflammation

During acute flare-up, focus on calming irritation:

Rest from Aggravating Activities

  • Avoid overhead reaching
  • Don't sleep on affected side
  • Limit repetitive movements
  • Use other arm when possible

Ice Application

  • 15-20 minutes
  • Several times daily
  • Wrap ice in cloth

Pendulum Exercises

Gentle movement without active muscle use:

  1. Lean forward, support with good arm
  2. Let affected arm hang
  3. Swing gently: forward/back, side to side, circles
  4. 1-2 minutes
  5. Very gentle—uses gravity

Assisted Range of Motion

  1. Use good arm to help move affected arm
  2. Gentle movements only
  3. Don't push through pain

Phase 2: Restore Mobility

As acute pain subsides:

Towel Stretch (Behind Back)

  1. Hold towel behind back
  2. Good arm on top, affected arm below
  3. Gently pull up with good arm
  4. Stop before pain
  5. Hold 20-30 seconds

Cross-Body Stretch

  1. Bring affected arm across body
  2. Use other hand to support above elbow
  3. Feel stretch in back of shoulder
  4. Hold 30 seconds

Doorway Stretch (Gentle)

  1. Stand in doorway
  2. Elbow bent 90°, forearm on frame
  3. Step through gently
  4. Light stretch only—don't aggravate
  5. Hold 20 seconds

Sleeper Stretch

  1. Lie on affected side
  2. Elbow bent 90°, arm in front
  3. Use other hand to push forearm down
  4. Gentle internal rotation stretch
  5. Hold 30 seconds

Wall Walk (Finger Walking)

  1. Face wall
  2. Walk fingers up wall
  3. Go only to comfortable height
  4. Progress higher over time

Phase 3: Strengthening

Begin when acute pain has settled:

Isometric External Rotation

  1. Stand beside wall
  2. Elbow bent 90°, at side
  3. Press back of wrist into wall
  4. Hold 10 seconds
  5. No movement—just pressure
  6. 10 repetitions

Isometric Internal Rotation

  1. Stand beside wall
  2. Elbow bent 90°
  3. Press palm into wall
  4. Hold 10 seconds
  5. 10 repetitions

External Rotation with Band

  1. Elbow at side, bent 90°
  2. Band attached to side
  3. Rotate forearm outward
  4. Control return
  5. 3 sets of 15

Internal Rotation with Band

  1. Same setup
  2. Rotate forearm inward
  3. Control movement
  4. 3 sets of 15

Rows

  1. Band or cable at chest height
  2. Pull toward body
  3. Squeeze shoulder blades
  4. 3 sets of 12

Scapular Squeeze

  1. Stand or sit tall
  2. Squeeze shoulder blades together
  3. Hold 5 seconds
  4. 15 repetitions

Face Pulls

Important for posterior shoulder:

  1. Band at face height
  2. Pull toward face, elbows high
  3. Rotate hands so thumbs point back
  4. 3 sets of 15

Side-Lying External Rotation

  1. Lie on unaffected side
  2. Affected arm on top, elbow at side
  3. Small weight or no weight
  4. Rotate forearm toward ceiling
  5. 3 sets of 12

Phase 4: Functional Strengthening

When basic exercises are comfortable:

Wall Push-Up

  1. Hands on wall
  2. Push-up motion
  3. Don't let shoulders shrug
  4. 3 sets of 12

Prone Y-T-W

  1. Lie face down
  2. Y: Arms at 45°, lift
  3. T: Arms to sides, lift
  4. W: Elbows bent, squeeze and lift
  5. 10 each position

Band Pull-Aparts

  1. Hold band in front
  2. Pull apart at chest height
  3. Squeeze shoulder blades
  4. 3 sets of 15

Serratus Punches

  1. Lie on back or stand
  2. Push arm toward ceiling/forward
  3. Round upper back slightly at end
  4. 3 sets of 12 each arm

Wall Slides

  1. Back against wall
  2. Arms in W position
  3. Slide up to Y
  4. Keep arms touching wall
  5. 2 sets of 10

Posture Corrections

Poor posture worsens bursitis:

Sitting

  1. Sit tall
  2. Shoulders back but relaxed
  3. Don't slouch forward

Standing

  1. Ears over shoulders
  2. Shoulders down and back
  3. Don't let shoulders round forward

Sleeping

  1. Avoid sleeping on affected side
  2. Sleep on back or opposite side
  3. Support arm with pillow

Work Modifications

  • Keep items at waist-to-shoulder height
  • Avoid repetitive overhead reaching
  • Take frequent breaks

Daily Routine

Acute Phase

  1. Ice multiple times daily
  2. Pendulums (3x daily)
  3. Avoid aggravating activities

Recovery Phase (10-15 minutes, 2x daily)

  1. Pendulums (2 min)
  2. Gentle stretches (3 min)
  3. Isometrics (3 min)
  4. Band exercises (5 min)

Maintenance Phase (15 minutes, 3x weekly)

  1. Stretching (5 min)
  2. Full strengthening routine (10 min)

Progress Timeline

Week 1-2: Focus on reducing inflammation Week 3-4: Add gentle mobility, isometrics Week 5-8: Progressive strengthening Week 8+: Return to normal activities, maintenance

Activity Modifications

Overhead Activities

  • Avoid during acute phase
  • Progress gradually
  • Strengthen before returning to overhead sports

Swimming

  • Avoid during acute phase
  • Start with non-overhead strokes
  • Progress crawl/butterfly last

Weight Training

  • Avoid overhead pressing initially
  • Focus on horizontal movements
  • Progress to overhead when ready

Work/Home

  • Reorganize to reduce reaching
  • Use step stool
  • Alternate arms

When to Seek Help

See a doctor or physical therapist if:

  • No improvement in 2-3 weeks
  • Severe pain
  • Significant weakness
  • Unable to raise arm
  • Night pain disrupting sleep
  • History of shoulder problems

Treatment options:

  • Physical therapy
  • Anti-inflammatory medications
  • Cortisone injection
  • Rarely, surgical intervention

What to Expect

Exercise CAN:

  • Reduce inflammation
  • Strengthen supporting muscles
  • Restore pain-free movement
  • Prevent recurrence

Timeline:

  • Acute cases: 4-8 weeks
  • Chronic cases: 8-12+ weeks
  • Full recovery often achievable

Keys to success:

  • Don't push through pain
  • Progress gradually
  • Maintain good posture
  • Continue maintenance exercises
  • Address underlying causes

Shoulder bursitis is frustrating but usually responds well to the right approach. Patience, proper progression, and consistent exercise lead to recovery for most people.

Ready to Start Your Recovery?

Get a personalized exercise program based on your specific needs and goals.

Try Foundational Rehab Free