Shoulder injuries, such as bursitis, often have more than one cause and need a variety of treatments. For example, tight or weak muscles, or not using the right muscle at the right time (poor activation), can lead to inflammation around the shoulder. By tackling these underlying problems you can ease your pain. Here are some of my favourite exercises to get you started.
The 7 Best Physio Exercises for Bursitis of the Shoulder
- External Rotation Strengthening with Band
- Internal Rotation Strengthening with Band
- Scapular Retraction / Theraband Row
- Scapular Wall Push-ups
- Upper Trapezius shrugs
- Scapular Wall Slides
- Serratus anterior activation with foam roller
1. External Rotation Strengthening with Band
Purpose
Shoulder external rotation with a resistance band is another exercise that strengthens and stretches at the same time.
How to Perform
- Hold a resistance band out in front of you at waist height, with one end in each hand
- Hold your elbows at your side (roughly at 90 degrees)
- Pretend your elbows are glued to your side as you pull the band apart
- Return to the starting position in a slow, controlled manner
- Complete 10 repetitions to make a set; do 3 sets total
2. Internal Rotation Strengthening with Band
Purpose
Internal rotation strengthening exercises with a band can help promote increased range of motion and stronger rotator cuff muscles. I remind my clients to pay extra attention to their form with this exercise.
How to Perform
- Tie a knot in a resistance band and anchor it to a stable object, such as a door handle, at elbow height
- Bend your elbow and hold the resistance band with your affected arm (a rolled towel can be placed between your elbow and body for additional support if desired)
- Carefully pull the band to rotate your forearm towards your abdomen, keeping your elbow at your side as you rotate your shoulder inward
- Return to the starting position in a controlled manner
- Repeat 12 to 15 times to complete a set, doing 2 to 3 sets total
3. Scapular Retraction / Theraband Row
Purpose
This is an effective strengthening exercise to add to a physio for shoulder bursitis program. The row motion is excellent for targeting the scapulae and improving strength and mobility.
How to Perform
- Secure a resistance band around a solid object at waist level
- Hold an end of the band with each hand
- Keep your elbows bent at 90 degrees and at your side as you pull the bandback, imaging you are squeezing your shoulder blades together
- Slowly return to the starting position in a controlled manner
- Repeat 8 to 12 times
4. Scapular Wall Push-Ups
Purpose
Scapular wall pushups are one of my favourite exercises to recommend for shoulder bursitis. This effective exercise is ideal for building shoulder strength and fortifying the muscles against future injury.
I remind my clients to perform scapular wall pushups with their fingers slightly extended. This helps activate the shoulder properly compared to keeping fingers straight up and down.
How to Perform
- Stand facing a wall, approximately 30 to 45 centimetres in front of you
- Place your hands at shoulder height
- Gradually bend your elbows to allow your face to move closer to the wall
- Keep your back and hips straight and core engaged
- Push through your arms, chest, and shoulders to return to the starting position
- Repeat 10 times to make a set
- Work your way up to completing 3 sets total
5. Upper Trapezius Shrugs
Purpose
Activate the upward rotators of the scapular allowing for better muscle patterning to allow space for the humerus to move into elevation.
How to Perform
- Stand feet hip width apart, hands by side, holding on to some dumbbells
- Keeping your elbows straight, shrugs your shoulders towards your ears
- Slowly, in a controlled manner, lower to shoulders back to their starting position
- Repeat 8 times for 3 sets
6. Scapular Wall Slides
Purpose
Scapular wall slides are excellent for encouraging better shoulder mobility and stability. Training the scapula is vital to healthy, functioning shoulders.
How to Perform
- Stand up against a wall, with your back and the back of your head up against it
- Hold your forearms against the wall with elbows bent at a 90-degree angle
- Keep your thumbs facing up and your pinkies touching the wall
- Slowly slide your forearms up the wall until your arms (you can touch your fingertips together above your head if it is comfortable for you)
- Return to the starting position
- Repeat 8 to 12 times
7. Serratus Anterior Activation with Foam Roller
Purpose
This is one to activate the serratus anterior, keeping the scapular against the rib cage as it protracts around to allow for elevation. This exercise will stop scapular winging
How to Perform
- Stand in front of a wall, shoulders and elbows flexed to 90 degrees so that you are holding the roller on the wall with your forearms.
- Gently push your forearms into the roller as you push your upper spine away from the wall, picturing your scapular moving around the side of your rib cage
- Maintaining this position, roll the roller up the wall and back down to the starting position
- Do not lose your spina/scapular position
- Repeat 8 times for 3 sets
When to Seek a Physio for Shoulder Bursitis
I recommend scheduling a visit with a physiotherapist for shoulder bursitis if you experience symptoms, such as:
- Limited range of motion
- Difficulty performing everyday tasks
- Difficulty sleeping due to pain
- Pain that persists for more than two weeks
- Pain that isn’t responding to rest, over-the-counter pain relievers, and icing
- Redness, discolouration, or swelling around the shoulder
- Weakness in the arm or shoulder
- Signs of infection
- Reduce the risk of reinjury
How Does Physio Help Shoulder Bursitis?
Physio for shoulder bursitis can be an effective, conservative treatment option. At Physio and Exercise Lab, we’ve helped hundreds of patients recover from shoulder injuries, including shoulder bursitis.
With the right guidance and consistency, we can help you reduce pain, strengthen the area against reinjury, and reclaim your life.
Whether you’re looking to manage bursitis-related pain or looking to prevent future flare-ups, we tailor our approach to each client.
Our shoulder physio programs include a comprehensive rehabilitation approach with a mix of techniques, including:
- Massage therapy
- Targeted exercises for stretching, strengthening, and improving range of motion
- Manual therapy
- Dry needling
- A tailored recovery plan
- Injury prevention strategies
- Pain reduction techniques
- Specific exercises to prepare for the return to a certain sport or activity
Benefits of Physio for Shoulder Bursitis
Physio for shoulder bursitis can provide a variety of benefits, including:
- Pain reduction
- Strengthening of the shoulder muscles and surrounding muscles
- Increased mobility
- Promote the recovery of the affected bursa
- Reduced damage to the surrounding tissue
- Reduced muscle tightness and stiffness
- Increased shoulder stability
Perth Shoulder Physio Tailored to Your Needs
Shoulder bursitis can be difficult to heal, but specific physio exercises and stretches can get you on the way to recovery. Working with a qualified physiotherapist is an ideal way to ensure you are utilising the right exercises and techniques.
Book a shoulder bursitis physio in Perth and we will create a tailored rehabilitation plan to help you experience relief.
