12 exercises for Shoulder Pain - Subacromial Bursitis | Doctor and Physio led

Summary

In this informative video, Dr. James O'Donovan and physiotherapist Ella Boy demonstrate exercises designed to alleviate subacromial bursitis, a condition causing shoulder pain. The video covers eight key exercises, including wall push-ups, shoulder stretches, and resistance band routines, aimed at strengthening the shoulder muscles and improving flexibility. The exercises are intended for home use and help reduce pain during arm movement. Dr. O'Donovan also emphasizes the importance of consulting with a health provider before starting these exercises, ensuring they’re suitable for each individual.

Takeaways

• 😀 Exercise 1: Wall push-ups help strengthen muscles around the shoulder blades while minimizing joint stress.
• 😀 Exercise 2: The posterior stretch targets tight muscles and fascia at the back of the shoulder to relieve discomfort.
• 😀 Exercise 3: Behind the back stretch variations progressively increase in intensity to improve shoulder flexibility.
• 😀 Exercise 4: Overhead stretch helps open up the shoulders and relieve tension in a passive manner.
• 😀 Exercise 5: Shoulder external rotation with a resistance band strengthens the rotator cuff and stabilizes the shoulder.
• 😀 Exercise 6: Scapula retraction using an exercise band strengthens scapular muscles, improving posture and shoulder stability.
• 😀 Exercise 7: Shoulder blade squeeze is a simple exercise to improve posture and scapular stability.
• 😀 Exercise 8: Internal rotator strengthening isolates and strengthens internal rotators using resistance bands.
• 😀 Post-surgery rehab exercises should only be done under professional supervision and are key to recovery.
• 😀 Always consult your health provider before starting exercises to ensure suitability for your condition.

Q & A

What is subacromial bursitis, and how does it affect the shoulder?

Subacromial bursitis occurs when a small fluid-filled sac in the shoulder, called the bursa, becomes irritated and swollen. This inflammation can cause pain, particularly when lifting the arm or performing repetitive shoulder movements.

What equipment is required for the exercises demonstrated in the video?

You will need resistance bands for the exercises demonstrated in the video.

Is it safe to perform these exercises without consulting a healthcare provider?

No, it is important to consult your healthcare provider before attempting these exercises to ensure they are suitable for your condition.

What is the main focus of the first exercise, wall push-ups?

The focus of wall push-ups is to strengthen the muscles around the scapula (shoulder blades) while minimizing stress on the shoulder joint.

How many repetitions and sets are recommended for wall push-ups?

It is recommended to perform 10 repetitions and complete three sets throughout the day (morning, afternoon, and evening).

What is the purpose of the posterior stretching exercise?

The posterior stretching exercise helps to loosen tight muscles and fascia at the back of the shoulder, providing relief from tension.

What should you feel during the behind-the-back stretch, and how should it be performed?

During the behind-the-back stretch, you should feel a gentle stretch, not pain. You should hold the stretch for 15 to 30 seconds and repeat it 2 to 4 times.

What is the difference between the variations of the behind-the-back stretch?

The variations of the behind-the-back stretch range from light to more advanced. The light stretch involves placing your hand in your back pocket, while the advanced version uses a towel to pull the injured arm higher up the back for a deeper stretch.

How does the overhead stretch help the shoulder?

The overhead stretch helps to open up the shoulders and relieve tension by extending the shoulders while bending the upper body forward.

What muscles do the shoulder external rotation and scapula retraction exercises target?

The shoulder external rotation exercise targets the rotator cuff muscles, while the scapula retraction exercise strengthens the muscles around the shoulder blades, improving posture and scapular stability.

What should be avoided during the shoulder blade squeeze exercise?

During the shoulder blade squeeze exercise, it is important to avoid shrugging your shoulders up. Focus on squeezing the shoulder blades together while keeping the shoulders relaxed.

When should you attempt the exercises covered in part two of the video, after surgery?

The exercises in part two should only be attempted after receiving clearance from your doctor or physical therapist, as they are specifically for rehabilitation following surgery.

How should the walk-up exercise be performed for shoulder rehabilitation?

For the walk-up exercise, you should face a wall and use your fingers to walk them up the wall as high as is comfortable, holding at the top for 10 to 20 seconds before walking back down.

What is the purpose of the shoulder extension exercise in the rehabilitation phase?

The shoulder extension exercise helps to stretch the shoulder and improve mobility by pressing the hands against the wall while keeping the arms by the sides.