6 Exercises For Subdeltoid Bursitis

6 Exercises For Subdeltoid Bursitis

Bursa is a fluid-filled sac found between tissues like muscle, tendon, and the bone in the joint, which acts as a cushion and helps in frictionless movement of the joint. One such bursa found in the shoulder joint is called Subdeltoid bursa. It is present between the deltoid muscle and shoulder joint cavity. Inflammation of the Subdeltoid bursa is known as Subdeltoid Bursitis.

Subdeltoid bursitis results from a fall or injury to the shoulder. Overuse of the shoulder is also one of the causative factors, and this is why subdeltoid bursitis is common in basketball players, swimmers, and racquet sports players. It is also common in persons involved with occupations of painting, gardening, and carpentry. Other risk factors of subdeltoid bursitis are diabetes, arthritis, and gout.

Subdeltoid bursitis causes pain in the shoulder and restriction of shoulder movement due to pain. Overhead reaching for things becomes painful. There is swelling, tenderness, and redness. Sleep is interrupted at night due to pain, as lying on the affected side is difficult.

To reduce the pain of subdeltoid bursitis, apply ice, relative rest is crucial, and use anti-inflammatory medications. Gentle stretching exercises progressing in a gradual manner help with Subdeltoid bursitis-

  1. Shoulder Shrugs-Start by standing with feet shoulder-width apart, hands by the sides, and palms facing inwards. Lift your shoulders as if trying to touch your ears. Hold for 5 seconds, and then slowly lower back down to starting position. Do ten reps.

2. Shoulder Blade Squeeze– Stand with arms by your side and pull your shoulders back by squeezing your shoulder blades together. Hold this stretch for five seconds and repeat five times.

3. Posterior Capsule Stretch-In the standing position, lift the affected arm in front of your body and then move it across your body. Apply gentle pressure on the upper arm, just above the elbow, from your other hand until you feel a stretch. Hold for 10 seconds and repeat five times.

4. External Rotators Strengthening– Lie down on your unaffected side with a towel roll tucked under your upper arm and elbow bent to 90- degrees. Hold a dumbbell of 0.5 -1kg in your hand, slowly rotate your forearm upward, return to the starting position and repeat ten times. Start this exercise once the pain subsides.

5. Shoulder retractions and pull-downs– Hold your hands behind your back and then pull your shoulders back and down. Hold the stretch for 10 seconds and repeat five times.

6. Horizontal Abduction– Stand with your feet shoulder-width apart. Lift your arms in front of your body till shoulder level, with palms facing each other. From this position, move your arms horizontally away from each other. Hold for five seconds and return. Repeat ten times.

STAY FIT! STAY HEALTHY!
Send your queries to bloggerarorae@gmail.com.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s