Shoulder tendonitis is a common condition that occurs when the tendons in the shoulder become inflamed Physiotherapy Clinic irritated, often due to repetitive movements, overuse, or injury. It typically causes pain, stiffness, and restricted movement, making it difficult to perform everyday activities. Fortunately, physiotherapy exercises can help relieve pain, improve range of motion, and strengthen the muscles surrounding the shoulder joint. This article covers effective physiotherapy exercises for shoulder tendonitis to support recovery and restore function.
Benefits of Physiotherapy for Shoulder Tendonitis
Physiotherapy focuses on relieving inflammation, restoring shoulder mobility, and strengthening the muscles to prevent further injury. Key benefits include:
- Pain relief and reduction of inflammation
- Improved range of motion in the shoulder joint
- Strengthening of muscles to enhance joint stability
- Prevention of recurring tendonitis or chronic shoulder issues
Let’s explore the most effective physiotherapy exercises to help manage shoulder tendonitis.
Pendulum Swings
Pendulum swings are a gentle exercise designed to relieve stiffness and restore mobility in the shoulder joint without putting too much strain on the tendons.
How to Perform:
- Stand beside a table or chair, placing your unaffected arm on it for support.
- Lean forward slightly, letting the affected arm dangle freely.
- Swing your arm in small circles (clockwise and counterclockwise) for 30 seconds.
- Gradually increase the size of the circles as your shoulder loosens.
- Perform 2–3 sets daily.
This exercise helps improve circulation and reduce stiffness in the shoulder.
Wall Walks (Finger Climbs)
Wall walks are ideal for improving shoulder flexibility and range of motion. They also help reduce pain and restore normal movement over time.
How to Perform:
- Stand facing a wall, about an arm’s length away.
- Place your fingertips on the wall at shoulder height.
- Slowly “walk” your fingers up the wall until you feel a gentle stretch.
- Hold the stretch for 10–15 seconds, then slowly walk your fingers back down.
- Repeat 8–10 times.
This exercise encourages gradual improvement in shoulder mobility.
Towel Stretch
The towel stretch targets the rotator cuff muscles and helps improve shoulder flexibility and mobility. It’s particularly useful if reaching behind your back is challenging.
How to Perform:
- Hold a towel behind your back with one hand (affected side) and grab the other end with your opposite hand.
- Gently pull the towel upward with your unaffected arm to stretch the shoulder.
- Hold for 10–15 seconds, then release.
- Repeat 8–10 times on each side.
This stretch helps relieve tension and enhances flexibility.
Isometric Shoulder Exercises
Isometric exercises involve contracting muscles without moving the joint, making them ideal for strengthening the shoulder without overloading the tendons.
How to Perform:
- Stand with your side against a wall, with your elbow bent at a 90-degree angle.
- Press your arm gently against the wall, contracting your shoulder muscles without moving the joint.
- Hold the contraction for 5–10 seconds, then relax.
- Repeat 10–12 times on each side.
Isometric exercises build strength safely, reducing the risk of re-injury.
External Rotation with Resistance Band
This exercise strengthens the rotator cuff muscles, which are essential for stabilizing the shoulder joint.
How to Perform:
- Attach a resistance band to a door handle or secure object.
- Hold the band with the hand of the affected arm, keeping your elbow bent at a 90-degree angle and tucked against your side.
- Slowly rotate your arm outward, away from your body.
- Return to the starting position and repeat 10–12 times.
- Perform 2–3 sets.
This exercise helps rebuild strength in the rotator cuff and supports shoulder stability.
Scapular Squeezes
Scapular squeezes strengthen the muscles between the shoulder blades (scapula), which play a crucial role in shoulder alignment and stability.
How to Perform:
- Sit or stand with your back straight and arms relaxed at your sides.
- Squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold the squeeze for 5 seconds, then relax.
- Repeat 10–12 times.
This exercise promotes proper posture and shoulder stability.
Sleeper Stretch
The sleeper stretch targets the posterior shoulder muscles and helps improve flexibility, especially for individuals with tight or restricted shoulders.
How to Perform:
- Lie on your side with the affected arm under you, elbow bent at 90 degrees.
- Use your opposite hand to gently press the affected arm toward the floor.
- Hold the stretch for 20–30 seconds, then relax.
- Repeat 3–4 times on each side.
This stretch improves shoulder mobility and relieves tension.
Shoulder Shrugs
Shoulder shrugs help relieve shoulder tension and improve circulation, making them an easy addition to your daily routine.
How to Perform:
- Stand with your arms relaxed at your sides.
- Raise your shoulders toward your ears as high as possible.
- Hold for 2–3 seconds, then slowly lower your shoulders.
- Repeat 10–12 times.
This simple exercise reduces tension and increases shoulder flexibility.
Additional Tips for Managing Shoulder Tendonitis
- Apply ice packs to the shoulder after exercise to reduce any post-exercise inflammation.
- Avoid movements or exercises that cause sharp pain or discomfort.
- Warm up before starting your exercise routine to prepare the shoulder for movement.
- Consult a physiotherapist for personalized guidance and modifications based on your specific condition.
- Be consistent with your exercises but give your body time to heal—avoid overloading the joint.
When to See a Physiotherapist or Doctor
If your pain doesn’t improve after a few weeks of home exercises or if you experience severe pain, swelling, or limited mobility, consult a healthcare professional. In some cases, corticosteroid injections, ultrasound therapy, or other treatments may be necessary to support recovery.
Conclusion
Physiotherapy exercises are an effective way to manage shoulder tendonitis by relieving pain, improving flexibility, and strengthening the shoulder joint. Consistently incorporating these exercises into your routine can help you regain mobility and prevent future flare-ups. Remember to listen to your body progress may be gradual, but sticking to your routine will lead to long-term improvements.
If your symptoms persist or worsen, consult a physiotherapist or doctor for personalized care. With the right approach, you can overcome shoulder tendonitis and get back to enjoying pain-free movement.
