Shoulder bursitis is a common condition that causes pain and inflammation in the shoulder joint. It occurs when the bursa, a small fluid-filled sac that cushions the joint, becomes irritated or inflamed. The good news is that physical therapy exercises can help relieve shoulder bursitis pain and restore mobility.

In this blog post, we’ll explore the best physical therapy exercises that can help relieve the pain associated with shoulder bursitis. We’ve collected an extensive list of exercises that are considered highly effective in relieving shoulder pain.

So, let's dive in and say goodbye to shoulder pain for good – and remember, if the problem persists you can always seek osteopathy for shoulder bursitis!

Pendulum exercise

Stand with one hand on a table, and let the other arm hang down. Swing the dangling arm back and forth in a pendulum motion, allowing it to move within a comfortable range of motion. This exercise can help improve shoulder mobility and reduce pain.

Shoulder blade squeeze

Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together, and hold for five seconds before releasing. Repeat for 10 reps. This exercise can help strengthen the muscles around the shoulder blade, which can reduce pain and inflammation.

External rotation

Lie on your back with your arms at your sides, and bend your elbows to 90 degrees. Slowly rotate both arms outwards, keeping your elbows close to your sides. Hold for five seconds, then release. Repeat for 10 reps. This exercise can help improve shoulder mobility and reduce pain. 

Arm circles

Stand with your arms straight out to the sides, and make small, controlled circles with both arms. Gradually increase the size of the circles, and then gradually decrease them. Repeat for 10 reps. This exercise can help improve shoulder mobility and reduce pain.

Wall chest stretch

Stand facing a wall, and place your hands on the wall at shoulder height. Slowly lean forward until you feel a stretch in your chest muscles. Hold the stretch for 15-30 seconds, then release. Repeat for three reps. This exercise can help stretch the chest muscles and reduce shoulder pain.

Osteopathy for Shoulder Bursitis

Apart from the exercises mentioned above, osteopathy can also help relieve shoulder bursitis. Osteopathy is a manual therapy that involves manipulating the musculoskeletal system to restore balance and allow the body to heal naturally. In the case of shoulder bursitis, an osteopath may use techniques such as soft tissue massage, gentle joint mobilisation, and muscle energy techniques to alleviate pain and inflammation.

Try these exercises today

Whether you're a young’un recovering from a sports-related shoulder injury or a senior looking for shoulder pain relief, these exercises are suitable for everyone. Remember that consistency is key when it comes to physical therapy exercises, so make sure to perform them regularly for maximum benefits. Good luck!