Shoulder bursitis is an orthopedic condition commonly originated from repetitive motions or overuse, sports and aging. People with shoulder bursitis tend to experience pain, tenderness, weakened muscle, difficulty reaching behind the back, warm redness, among other symptoms. The primary goal with any stretch or exercise is to reduce strain on the affected tissues. Here there are three examples of stretches to try at home to alleviate pain from shoulder bursitis.

overhead shoulder stretch

Overhead stretch

  1. Standing about an arm’s length away, grasp onto a solid surface. You could use a wall, table, doorknob, or the back of a sturdy chair.
  2. With your knees slightly bent, bend forward with your arms straight. Lower your upper body, and let your shoulders stretch.
  3. As your shoulders are able to stretch farther, you may need to take a step or two backward.
  4. Hold for at least 20 to 30 seconds. Then, stand up and relax. If you stepped back during your stretch, step forward so you can keep your hands on the solid surface.
  5. Repeat 2-3 times.

up-to-back stretch

Up-to-back stretch

  1. Light stretch: Put your hand in your back pocket. Let it rest there to stretch your shoulder.
  2. Moderate stretch: With your other hand, hold your injured arm (palm outward) behind your back by the wrist. Pull your arm up gently to stretch your shoulder.
  3. Advanced stretch: Put a towel over your other shoulder. Put the hand of your injured arm behind your back. Now hold the back end of the towel. With the other hand, hold the front end of the towel in front of your body. Pull gently on the front end of the towel. This will bring your hand farther up your back to stretch your shoulder.

posterior shoulder stretch

Posterior stretch

  1. Hold the elbow of your injured arm with your other hand.
  2. Use your hand to pull your injured arm gently up and across your body. You will feel a gentle stretch across the back of your injured shoulder.
  3. Hold for at least 20 to 25 seconds. Then slowly lower your arm.
  4. Repeat 2-3 times.