Gentle Exercises for Shoulder Tendinitis

According to Cleveland Clinic, which is among the nation's leading hospitals, shoulder tendinitis is defined as inflammation of the shoulder tendon. Tendons are fibrous cords that connect bones to muscles. Tendinitis, also known as bursitis and also spelled tendonitis, is a common sports injury, and people who participate in baseball, swimming or tennis may encounter this painful condition. Treatment for shoulder tendinitis usually includes injections directly into the tendon to reduce inflammation as well as gentle exercises to increase the range of motion of the tendons. Never begin an exercise routine prior to speaking with your doctor.

Lateral Raises

• This exercise will add strength back to a shoulder that has been out of commission due to tendinitis. It is important to note that this is an exercise for people who are in the recovery phase of tendinitis. To begin this exercise, choose a lightweight dumbbell, normally from two to five pounds, and sit on a chair. Keeping your back straight and your feet planted firmly on the floor, hold the dumbbell at your side with your thumbs pointing toward the wall in front of you. With a slight bend in your elbows, raise the dumbbell laterally but at a 30-degree angle from your body. Do not raise the weights so that they create a straight line with your shoulders, but rather, as your raise them, bring them slightly toward the front of your body, making a very wide V shape. Pause the motion when the weights are almost at shoulder level. Slowly lower the dumbbells back to the starting position and repeat 10 times.

Wall Push-Ups

• This is an effective exercise for people with shoulder tendinitis because it will help retain strength and durability to this muscle group without causing damage or excessive pain to the shoulder joint. Begin this exercise by standing slightly more than two feet from a wall. Hold your hands out in front of yourself and place them on the wall. Make sure your hands are shoulder-width apart as well as at shoulder level. Carefully bend your elbows and move your chest toward the wall while keeping your feet planted firmly in their position. Gently push your body back to the starting position. Repeat 10 times. As your shoulder begins to heal, you can add difficulty to this movement by using lower surfaces, such as a tabletop or a counter, instead of a wall.