Bursitis in the shoulder causes a lot of pain and movement is therefore very difficult. The result is often that attempts are made to move and strain the arm as little as possible, but this can sometimes be the cause of the inflammation spreading. A capsule can then develop around the shoulder, causing the inflammatory process to expand and the phenomenon called frozen shoulder or adhaesiva capsulitis to occur. It is therefore wise to set up a plan to perform exercises after a rest period. It is best to practice daily.
First rest, then exercises for bursitis
To prevent bursitis from persisting for a long time or a frozen shoulder from developing, passive movement, i.e. movement without force, is important. But in the first phase of acute bursitis in the shoulder, complete rest is generally required and movement is usually too painful. Resting the arm in a sling can be a solution. Immediately afterwards, however, work must be done to ensure that a frozen shoulder does not develop. A number of exercises that must be performed several times a day can prevent this.
Exercises to prevent a frozen shoulder
Exercise 1
For the first exercise, the starting position is lying on your back on a bed with sufficient space behind the head. The exercise begins with folding the hands or grasping the wrist of the arm of the affected shoulder. The elbows are slightly bent and remain that way during the rest of the exercise. Then try to bring the hands in an arc over the chest and head as far behind the head as possible. Hold that pose for 10 to 15 seconds and then slowly return to the starting position. Repeat this exercise and always look for the absolute pain threshold, where you will notice that the exercise can be performed further and with less pain.
Exercise 2
The second exercise is performed in a sitting position. The hand of the healthy side grabs the wrist of the other arm and brings it both slightly up and slightly towards the healthy side. Pain will also occur here, but this should not be a reason to stop. Try to continue performing the exercise and of course without forcing it.
Exercise 3
The starting point is again lying on the back with folded hands. Then bring the hands to the forehead or directly behind the head on the bed. Then try to move your elbows towards each other and hold this for a few seconds. Then move the elbows as far apart as possible and hold this for a few seconds.
Exercise 4
The fourth exercise can be performed from a sitting position or standing. Bend the forearm of the affected side horizontally in front of the body. Then, with the hand of the healthy side, grasp the elbow of the arm of the affected side in such a way that the forearm of the affected side rests on the forearm of the healthy side. Then, with the hand that is holding the elbow, pull the forearm from the affected side towards the healthy side. This movement is somewhat similar to rocking a baby in your arms.
Regular arm exercise is the best therapy
For all exercises, continue to breathe well and calmly. Relax the body. Only the muscles of the arm on the healthy side are active and the other arm is completely relaxed. To achieve good results, the four exercises should be repeated ten times three times a day.
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- Frozen shoulder is a difficult condition