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Rotator Cuff Tendonitis Exercises

 Rotator Cuff Tendonitis Exercises

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physical therapy

Battling rotator cuff tendonitis can be frustrating, but it is possible to make the soreness go away by using rotator cuff tendonitis exercises. This condition occurs when there is excessive friction between the tendons and bursa. The bursa is a sack filled with fluid that is located between the tendons and the bare bones of the shoulders to prevent them from rubbing. Under normal conditions the tendons, bursa, and the bones in the shoulder work fine together. But when there is extra stress from over use or a repetitive motion, a condition such as tendonitis can occur and rotator cuff tendonitis exercises need to be implemented.

It’s hard to say how long it takes rotator cuff tendonitis to develop, but it does not happen overnight.

As said before, it is normally caused by a repetitive motion that continues to irritate the rotator cuff tendons. The likely candidates for this condition are people who have loose joints, unusual shoulder bone structure, athletes, and people who continuously and repeatedly lift heavy items higher than their shoulders.

Since the rotator cuff tendons and the bursa work together so closely, it is common for the inflammation to spread to the bursa causing bursitis. The combination of rotator cuff tendonitis and bursitis is known as impingement syndrome. Since all of these conditions are related so closely, they all share the same treatment. Rotator cuff tendonitis exercises are a lot like rotator cuff physical therapy exercises.

Rotator cuff tendonitis exercises work by reducing swelling, decreasing the pain, while strengthening the shoulder muscles and regaining the original range of motion. The purpose of the rotator cuff tendonitis exercises is to regain shoulder movement. Often people who experience reduced shoulder movement tend to use their shoulder less and less, which can exacerbate the problem and lead to the condition known as frozen shoulder.

Before doing rotator cuff tendonitis exercises, it’s important to ice the injured shoulder to reduce the swelling. Hold ice on the upper and outer part of the injured shoulder for 15 to 20 minutes. Apply ice every 4 to 6 hours. The effectiveness of this varies since the tendons that you are trying to relieve are situated deep inside the shoulder. But it can be helpful.

Rest is also going to play a valuable part in your shoulder recovery. The injured rotator cuff tendon needs to be thoroughly rested before attempting rotator cuff tendonitis exercises. This means stop any activities that will cause pain and further injury. Avoid all overhead activities like lifting objects, reaching overhead, and backward reaching like when you put on a coat. The best thing to do is to keep your arm in a position that is in front of you, extended down, next to the body. Avoid using an arm sling, since the immobilization of the rotator cuff tendon can lead to the condition know as frozen shoulder.

Another way to reduce the pain and swelling of the rotator cuff is to take ibuprofen, or other non-steroidal anti-inflammatories. This will help to make prepare for rotator cuff tendonitis exercises. Check with your doctor for the proper dosage. The dosage required to reduce swelling is more than what is needed for pain relief.

A couple other methods to prepare your shoulder for rotator cuff tendonitis exercises are heat and massage.

Heat the shoulder by taking a warm shower or bath for 10 to 15 minutes. Another method to try before doing rotator cuff tendonitis exercises is to apply a moist heating pad or hot pack. The warm shower or bath tends to work better since the tendons are located so deep in the shoulder. Accompany the heat with a light massage for the best result.

At this time you are now ready to heal your shoulder with rotator cuff rehabilitation. For a list of 12 proven exercises that will strengthen your shoulder and eliminate the pain, check out rotator cuff tendonitis exercises.