When a tendon becomes inflamed, it is called tendinitis (tendinitis). In the same way, one can also get shoulder inflammation.
Professional athletes are not the only people susceptible to this motion-reducing injury. Everyone can become subject to the inconvenient and painful condition called tendinitis.
In this article, we will discuss several exercises for shoulder inflammation, which is one of the most common forms of tendinitis.
What is shoulder inflammation?
In this condition , the tendonitis is accompanied by microfissures that prevent movement and rotation in the area where tendinitis occurs.
There are several key factors that can lead to tendinitis:
The condition is most common in people older than 40 years. However, it is becoming more and more common in younger adults aged 25-25 years.
2. Mechanical factors
Your movements can also cause tendinitis. In this case, the raising of the arm due to certain physical or laborious activities, which involves an increase in the frictional force and excessive use of the stressed tendon, can result in the microtrauma that causes it.
3. Vascular factors
In this case, the infra and supraspinatus muscles are affected. Both muscles have zones of low irrigation in the tendon and are more susceptible to degenerative processes.
What are the symptoms?
Among the symptoms of shoulder inflammation, the pain is a major cause of occurrence:
- During the night and during rest periods
- When there is pressure
- When making certain movements (especially when raising your arm)
- When stretching in a cold environment
It is also important to know that when there is shoulder inflammation, the pain may present itself at night (for example, when the arm is at rest) or may continue throughout the day (and increase at night during sleep).
When tendinitis is generated in the muscles of the rotator cuff, the symptoms are more specific, such as:
- Pain in the lateral part of the shoulder or the posterior part of the shoulder
- Shoulder arch separation of up to 120 degrees
- Immobility when trying to rotate or raise the arm
Exercises for shoulder inflammation
The goal of a routine for patients with shoulder inflammation is basically to reduce pain and increase mobility so that patients can perform normal tasks without pain.
In addition, these exercises serve the purpose of strengthening the muscles around the shoulder so that it can successfully stretch the muscles and enable a safe return to physical activity.
However, before performing these exercises, it is important that you consult a kinesiologist, such as an athletic trainer, a traumatologist, or a physiotherapist. This is to ensure that these are the right exercises for you and that you perform them correctly.
Carrying out a planned routine of shoulder movements to the shoulder will help you increase your flexibility, control over your posture and muscle strength little by little.
- You need to start with gentle exercises that warm you up, are slow and controlled.
- In the second phase, it is acceptable to use weights.
The exercises that can help you relieve shoulder pain are:
1. Initial extensions
- Stand up in front of a chair or table, lean your healthy arm on the edge of the object, and lean the chair or table forward.
- Your back should now be parallel to the floor and with your legs straight.
- Let the arm with the injured shoulder hang as if it were a pendulum and make small circles as if imitating a small clock.
- After 20 repetitions of the exercise, make small movements in the opposite direction. Enlarge the circles as you progress.
2. Front stretch
- Stand up with your back straight, use your hand from the injured arm and bring it up to the opposite shoulder. (For example, if your right shoulder has tendinitis, your right arm should cross your chest with your hand touching your left shoulder).
- Take the elbow of the injured arm with your hand on your healthy arm and push the elbow up, creating a stretch. Lift your arm up as much as possible without causing pain.
- Hold the stretch for a few seconds, lower the arm, and do it again.
Stretch with support
For this exercise you can use a wall or the edge of a window or a door.
- Stand up and support your hand on the injured arm with your hand on your healthy arm.
- Once you have positioned yourself, lean your body forward to perform a good arm stretch. (Your arm should be behind your back).
- Hold this position for ten seconds. Rest and repeat.
Stretch with support and raise
For this exercise you can also use a wall or a window.
- Lift the arm you are in pain in and support your hand over your shoulder.
- With the fingertips , pressure is applied so that the palm detaches from the surface.
- Then move your fingers up to raise your shoulder.
5. Extract with ribbon
If you do not have a band (which you can buy in a sports shop or in a rehabilitation center) you can use a towel or cloth.
- Place it in the hand belonging to the injured arm on your back while placing the other arm over your head.
- Hold the ribbon between both arms.
- The arm above your head should gently pull upward toward the ceiling, which then lifts the other arm upward.
6. Reinforcement with a rope
To perform this exercise correctly, tie a rope to the wall or door. You can also use a ribbon.
- Lie on your side and grab a rope or ribbon with your hand from your injured arm.
- Make some movements to the sides while stretching all you can.
- The movement must be performed by your biceps, as the triceps must be “fixed” to your torso.