Dangers of the Heel Strike When Running
October 8, 2013Taking a step back to move forward
October 8, 2013
Passive Range of Motion Exercise
Passive movement exercises should be performed first. This is done by simply leaning over at a 45 to 90 degree angle at the hip and letting the arm dangle. Then, with a strong rocking motion of the hips, let the arm swing due to the momentum of the hip motion to let the shoulder joint move without any muscular activity of the muscles in the joint. This will let the shoulder move without aggravating the muscles in the shoulder.
Light Active Range of Motion Exercise
The next step once pain has decreased is to start using the muscles to test the range of motion in the shoulder. With both arms resting at your sides and palms facing your hips, slowly keep your arms straight and raise them up in an arching motion over your head. Be sure to stop when there is pain or limited range of motion. Do not work through pain. This flexion exercise should be performed for two sets of 10 to 15 repetitions.
Active Lateral Range of Motion
If the shoulder flexion exercise can be performed without pain, it is important to strengthen the entire shoulder joint. Raising the arms to the side can be one of the most direct ways to fight the problems that can lead to bursitis in the shoulder. This activates muscles that are likely to cause inflammation if they are weak. Start with both arms at your sides and raise them to the side until they are parallel to the floor. Perform this exercise for two sets of 10 to 15 repetitions, being sure to stop with pain or limited range of motion.
Scaption Strength
Finally, there are multiple muscles that help support the shoulder that are on the back side of the body. It is important to strengthen them to help lift and support the shoulder blade in all motions of the shoulder. Strengthening them will not only help reduce the chances of recurring bursitis but will also improve posture. Start with your back against a wall, with your arms at your sides and elbows bent at 90 degrees in front of you. Rotate your arms out parallel to the floor towards the wall behind you. This moves the scapula in its plane of motion. Be sure to actively try and touch your hands to the wall and always stop with any pain.
Read origianl posting here: http://www.livestrong.com/article/386875-bursitis-shoulder-exercises/
