Effective Exercises for Shoulder Tendonitis: Relieve Pain and Improve Mobility

Shoulder tendonitis can be caused by various factors, including:

• Repetitive Motion: Activities that involve repetitive overhead movements, such as swimming, tennis, or painting.
• Aging: As we age, tendons lose elasticity and become more prone to inflammation.
• Acute Injury: Sudden injuries or trauma to the shoulder can lead to tendonitis.
• Poor Posture: Slouching or improper posture can increase the risk of developing shoulder tendonitis.
• Degenerative Diseases: Conditions like arthritis can contribute to tendon inflammation.

Understanding these causes can help in taking preventive measures to protect shoulder health.

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Common symptoms of shoulder tendonitis include:

• Pain: Sharp or dull pain around the shoulder, especially when lifting the arm.
• Tenderness: Sensitivity to touch around the affected area.
• Stiffness: Difficulty in moving the shoulder, particularly after periods of inactivity.
• Swelling: Inflammation around the shoulder joint.
• Weakness: Reduced strength in the shoulder, making it challenging to perform daily activities.

Recognizing these symptoms early can lead to timely medical intervention and better outcomes.

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It is important to seek medical attention if you experience:

• Severe Pain: Persistent pain that does not improve with rest or over-the-counter medications.
• Significant Weakness: Inability to lift or rotate the arm.
• Reduced Mobility: Difficulty in performing daily activities or movements.
• Swelling and Bruising: Visible swelling or bruising around the shoulder.
• Deformity: An obvious deformity or change in shoulder contour.

Early diagnosis and treatment are crucial to prevent further complications and ensure effective management.

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Effective Exercises

Incorporating specific exercises can help reduce pain, improve mobility, and speed up recovery from shoulder tendonitis. Here are some recommended exercises:

1. Pendulum Stretch:
   • Stand and bend at the waist, letting the affected arm hang down.
   • Gently swing the arm in small circles, clockwise and counterclockwise.
   • Perform for 1-2 minutes daily.
2. Crossover Arm Stretch:
   • Stand or sit up straight.
   • Bring the affected arm across the chest and hold it with the opposite hand.
   • Hold the stretch for 15-30 seconds, then relax.
   • Repeat 3-5 times daily.
3. Doorway Stretch:
   • Stand in a doorway with arms at shoulder height.
   • Place hands on the door frame and step forward gently.
   • Hold the stretch for 15-30 seconds.
   • Repeat 3 times daily.
4. External Rotation with Resistance Band:
   • Attach a resistance band to a stable object.
   • Stand with the affected side facing the band.
   • Hold the band with the elbow bent at 90 degrees, keeping the elbow close to the body.
   • Pull the band away from the body, rotating the arm outward.
   • Repeat 10-15 times for 2-3 sets daily.
5. Internal Rotation with Resistance Band:
   • Attach the resistance band to a stable object.
   • Stand with the unaffected side facing the band.
   • Hold the band with the elbow bent at 90 degrees, keeping the elbow close to the body.
   • Pull the band towards the body, rotating the arm inward.
   • Repeat 10-15 times for 2-3 sets daily.
6. Sleeper Stretch:
   • Lie on your side with the affected shoulder under you and the arm bent at 90 degrees.
   • Use the opposite hand to gently push the forearm down towards the bed.
   • Hold the stretch for 15-30 seconds.
   • Repeat 3-5 times daily.
7. Scapular Retraction:
   • Stand or sit up straight.
   • Squeeze the shoulder blades together, holding for 5 seconds.
   • Relax and repeat 10-15 times for 2-3 sets daily.

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Recovery from shoulder tendonitis involves several steps:

• Adhering to a Treatment Plan: Follow prescribed therapies and medications to manage symptoms and promote healing.
• Regular Exercise: Consistently performing the recommended exercises to improve strength and flexibility.
• Lifestyle Modifications: Maintain a healthy weight, practice good posture, and avoid activities that strain the shoulder.
• Supportive Care: Use ergonomic furniture and supports to reduce stress on the shoulder.

A comprehensive recovery plan can help manage symptoms and prevent recurrence.

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Shoulder tendonitis can be a painful and limiting condition, but with the right exercises and treatment plan, recovery is achievable. Understanding the causes, symptoms, and effective exercises can help individuals manage their condition and return to their daily activities with minimal disruption. Early intervention and adherence to a comprehensive treatment plan are key to a successful recovery.