4 Exercises for Shoulder Pain – Subacromial Bursitis

1. Table slide

This exercise helps to improve shoulder mobility and range of motion. To do this exercise, you will need a resistance band. Stand facing a table or other sturdy surface, and place your hands on the table with your elbows bent at 90 degrees. Hold the resistance band in your hands, and slowly slide your hands out to the sides until they are parallel to the floor. Hold for a few seconds, then slowly slide your hands back to the starting position. Repeat 10-15 times.

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Table slide exercise for shoulder pain

2. Wall crawl

This exercise is similar to the table slide, but it helps to improve shoulder strength as well. To do this exercise, stand facing a wall, and place your hands on the wall at shoulder height. Slowly walk your hands up the wall until you reach your maximum range of motion. Hold for a few seconds, then slowly walk your hands back down to the starting position. Repeat 10-15 times.

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Wall crawl exercise for shoulder pain

3. External rotation with resistance band

This exercise helps to strengthen the muscles that stabilize the shoulder joint. To do this exercise, you will need a resistance band. Hold the resistance band in your hand with your elbow at your side, and slowly rotate your arm away from your body until your hand is pointing up at the ceiling. Hold for a few seconds, then slowly rotate your arm back to the starting position. Repeat 10-15 times.

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External rotation with resistance band exercise for shoulder pain

4. Shoulder shrugs

This exercise helps to strengthen the muscles that lift the shoulders. To do this exercise, stand with your arms at your sides and your shoulders relaxed. Slowly shrug your shoulders up towards your ears, then slowly lower them back down. Repeat 10-15 times.

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Shoulder shrugs exercise for shoulder pain

It is important to start these exercises slowly and gradually increase the intensity as you get stronger. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

Here are some additional tips for managing shoulder pain with exercise:

• Warm up before you start exercising. This will help to reduce the risk of injury.
• Use a light resistance band when you start. As you get stronger, you can increase the resistance.
• Pay attention to your body and stop if you feel any pain.
• Do not push yourself too hard. Start with a few repetitions and gradually increase the number of repetitions as you get stronger.
• Be consistent with your exercises. The more you do them, the more effective they will be.

With regular exercise, you can reduce pain and improve shoulder function.