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Cooking can be difficult with shoulder bursitis.
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Shoulder pain causes difficulty with daily tasks such as dressing, showering and driving. Bursitis causes pain in the shoulder, particularly when reaching overhead. Chronic bursitis develops over time, typically from overuse of the shoulder. Exercises with light weights strengthen the muscles around the shoulder, reducing irritation and pain associated with bursitis.
The shoulder is a ball-and-socket joint formed by the head of the upper arm bone and a cup-like indentation in the shoulder blade. Another part of the shoulder blade forms a "roof" over the ball of the joint. Tendons that move the shoulder travel under this roof. The shoulder bursa is a fluid-filled sac that provides cushioning between the bones and decreases friction on the tendons when the arm is moved. Bursitis, or inflammation of the bursa, is a type of shoulder impingement. The sac is "pinched" between the upper arm bone and the bony roof over the shoulder joint is elevated. Chronic bursitis is often caused by overuse of the shoulder muscles, especially with repetitive overhead activity.
Chronic bursitis can also develop with injury of the shoulder tendons. The rotator cuff muscles stabilize the shoulder, keeping the upper arm in line with the socket during movement. When the rotator cuff tendons are damaged, the upper arm bone slides up as the arm is raised, pinching the shoulder bursa. Strengthening exercises target the rotator cuff muscles for chronic bursitis. A light hand weight of 2 to 3 pounds, a soup can or a bottle of water can be used for these exercises.
Scaption is arm movement at a 45 degree angle, halfway between straight ahead and straight out to the side. Scaption exercises improve rotator cuff strength. Holding a small weight with the hand in a thumbs-up position and elbow straight, the arm is raised in scaption to shoulder height. This position is held for 2 to 3 seconds, then slowly lowered. Proper form is vital for this exercise. The shoulder should not hike up toward the ear. Shrugging means that the wrong muscles are performing the movement. The shoulder should remain in steady position as the arm moves. Sets of 10 repetitions are typically performed, working up to 3 sets in a row, once daily.
Strengthening exercises are performed for external rotation, or turning the arm away from the body. As you lie on the nonexercising side of the body, your upper elbow is bent to 90 degrees and held against the side of the body. A small hand-weight is held with the palm turned toward the floor. With the upper arm tight against the side of the body, the forearm is raised up toward the ceiling. This position is held for 2 to 3 seconds; then the weight is slowly lowered. This exercise is usually performed in sets of 10 repetitions, working up to 3 sets in a row, once daily.
Protraction exercises strengthen muscles that stabilize the shoulder joint during movement. While you lie on your back and hold a small hand weight, the exercising arm is straightened and lifted, with the hand pointed toward the ceiling. From this position, the shoulder blade is lifted off the ground, as if the arm is punching the ceiling. This position is held for 2 to 3 seconds, then the shoulder blade is lowered back down. The elbow remains straight throughout this exercise -- only the shoulder blade is moving. This exercise is performed 10 times, up to 3 sets in a row, once each day.