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Exercises for Shoulder Tendonitis

Tendonitis of the shoulder joint can be described as inflammation of tendons within the shoulder joint. People with fractures of the clavicle or scapula and those who have recently undergone surgery on the shoulder joint can also feel pain along with limited mobility in the affected area. Exercise is also central in managing shoulder tendonitis through the use of rehabilitation to strengthen and stretch the shoulder. This article helps highlight exercises that can be done for shoulder tendonitis.

 

Causes of Shoulder Tendonitis


- Overuse – Any motions performed overhead become repetitive and can lead to irritation and inflammation of the rotator cuff tendons.


- Intense shoulder exercise Squeezes the tendon by surrounding structures such as the bones and the muscle. Tight muscles Impair blood flow to the area. The position of the shoulder: The chest and belly fat can pressure the structures around the tendon.

- Poor posture – Slumped posture leads to the tendons being compressed.



- Age – Tendons become rigid as people age and cannot repair themselves, making them more susceptible to injuries.


- Sports - Sports such as tennis, basketball, baseball, and swimming activities that require overhead movements expose the patient to high risk.

 

Goals


- Another widely popular goal is the management of inflammation and pain.


- Gentle exercises to enhance the flexibility of the muscles


- Build up the upper limb muscles to assist in offering support and functionality to the shoulders.


- A few structural problems should be addressed, namely muscle imbalances and posture problems.


- Frequent relapses of such symptoms should be avoided

 

Stretching Exercises


Flexibility helps to avoid repetitive friction of rotator cuff tendons caused by muscle contraction. It is recommended that one should hold each stretch for 30 seconds and then repeat the cycle three times.

 

1. Cross Body Stretch


- Keep the body straight and slide the sick arm in an across-the-chest motion with the opposite hand until a tension is felt in the shoulder

 

2. Doorway Stretch


- Stand in front of a door and hold the sore arm up with that limb at or near shoulder level. Extend the affected limb and grasp the opposite elbow with the opposite hand; tilt the body forward so that a stretch is experienced across the front of the shoulder.

 

3. Internal Rotation Stretch


- Extend the arm of the affected hand behind the lower back with the thumb of the hand facing upward. With the other hand, slide the fingers down until the palm is just above the elbow, and then pull the elbow back.

 

Strengthening Exercises


Strengthening the rotator cuff and scapular muscles is beneficial because it gives the shoulder joint more support and helps minimize the amount of load that is put on the joint. Perform two sets of 10-15 reps in each exercise.



1. External Rotation


- Maintain the elbow position flexed such that it forms ninety degrees. Standing with feet shoulder-width apart, lift the weight to the side, then rotate outwards.

 

2. Internal Rotation


- However, it is advisable to maintain a force coupled with the elbow at 90 degrees. Stand with feet shoulder-width apart, and hold a resistance band/weight in one hand and lift the hand towards the stomach.

 

3. Scapular Retraction


- In this position, one should stand or sit erect with the arms relaxed at the sides of the body and the upper arms flexed or at right angles to the arms. Clasp the tips of the shoulder blades with the fingers of the hands and grip.

 

4. Prone Horizontal Abduction


- Lay flat on the stomach and, pick one of the arms and extend it upwards and across the head. Stand erect and wave a raised arm sideways with the palm up.

 

Conclusion


Implementing the stretching and strengthening exercises mentioned above results in a structured physiotherapy program and reduces inflammation and pain in shoulder tendonitis. It also suppresses the reoccurrence of the strain by correcting muscle imbalances. Sometimes, in addition to the exercises, techniques like ice, ultrasound, and taping will also be applied. In such cases, surgery might be needed by the patient depending on the condition of the dysfunction. A visit to a health professional can assist in creating a rehabilitation plan for shoulder tendonitis based on the patient’s peculiarities.

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