Shoulder bursitis? 6 exercises for relief

Shoulder pain can be frustrating, especially when it limits your ability to do the things you love. If you’ve been diagnosed with shoulder bursitis, you’re not alone—and the good news is that relief is within reach. By combining the right exercises with proper care, you can ease discomfort, regain mobility and get back to your favorite activities.

What is shoulder bursitis?

Shoulder bursitis, also referred to as subacromial bursitis, is a condition that occurs when the small, fluid-filled sacs called bursae—which cushion and reduce friction between the bones, tendons and muscles in your shoulder—become inflamed. This inflammation can cause discomfort, swelling and difficulty moving your shoulder.

Shoulder bursitis is often caused by repetitive motions or overuse, such as lifting or throwing, but it can also develop from age, direct injury, poor posture or underlying conditions like arthritis. It’s a common issue for athletes, people who have jobs that require a lot of physical activity, and anyone who puts frequent stress on their shoulders.

Shoulder bursitis can be a contributing factor to shoulder impingement, where the rotator cuff tendons are pinched within the shoulder joint, due to inflammation of the bursae.

According to Gregory Sprowls, MD, orthopedic sports medicine and shoulder surgeon at Baylor Scott & White Roney Bone & Joint Institute - Temple, shoulder bursitis is a common reason for shoulder pain.

“Approximately 4.5 million office visits occur each year in the US for shoulder pain during the arc of motion,” Dr. Sprowls said. “Around 44 to 70% of those visits result in the diagnosis of shoulder bursitis.”

Shoulder bursitis treatment options

The first step in treating shoulder bursitis is to rule out other shoulder issues that may need to be addressed such as rotator cuff tears, biceps tendon or labral tears, and arthritis.

“Fortunately, most cases of isolated shoulder bursitis can be managed without surgery,” Dr. Sprowls said. “Excellent pain relief and return of function can be achieved through focused physical therapy exercises, anti-inflammatory medications and, occasionally, a steroid injection for severe inflammation. But above all else, rest and activity modification are essential.”

What exercises help shoulder bursitis?

Exercises can be a great way to manage shoulder bursitis by improving flexibility, strengthening the muscles around the shoulder and reducing strain on the inflamed bursae. Gentle stretches can help ease stiffness, while targeted strengthening exercises support the joint and prevent further irritation.

Low-impact activities, guided by a physical therapist or healthcare provider, can promote healing, improve shoulder function and help prevent future flare-ups. Dr. Sprowls recommends that people always start slow and avoid movements that cause pain to ensure a safe recovery.

“The American Academy of Orthopedic Surgeons has published an excellent shoulder conditioning program that can be downloaded and followed independently,” Dr. Sprowls said.

2 gentle stretches for shoulder pain relief

To alleviate discomfort and improve mobility, start with gentle stretches:

• Pendulum swings: Lean forward slightly, letting the affected arm hang. Gently swing it in small circles, then switch directions. This promotes blood flow and reduces stiffness.
• Cross-body stretches: Bring the affected arm across your chest and use your opposite hand to support the stretch. This stretch helps relieve tension in the shoulder.

2 strengthening exercises for shoulder stability

Building strength in the rotator cuff and surrounding muscles supports your shoulder joint and reduces strain on the bursa:

• Isometric shoulder rotation: With your elbow bent at 90 degrees and pressed against your side, use a resistance band to gently pull your hand outward while keeping the elbow stationary.
• Scapular squeezes: Sit or stand with your back straight and squeeze your shoulder blades together.

2 low-impact movements for shoulder flexibility

Low-impact exercises and strengthening your rotator cuff and deltoid muscles with elastic resistance bands can help maintain range of motion without aggravating inflammation:

• Wall crawls: Stand facing a wall. Use your fingers to "crawl" your hand up the wall until you feel a stretch.
• Resistance band rows: Secure a resistance band at chest level. Hold the ends and pull back as if rowing, keeping your elbows close to your body. This strengthens the upper back and shoulder muscles.

Can exercise make bursitis worse?

Yes, exercise can worsen bursitis if not done correctly. Movements that stress the shoulder, involve heavy lifting or require repetitive overhead motions can worsen inflammation. For example, avoid:

• Overhead presses
• Push-ups
• Activities involving sudden jerks or heavy weights

If an exercise causes sharp pain, stop immediately. Consulting a physical therapist can ensure your routine is safe and effective.

4 tips for safe and effective shoulder bursitis exercises

If you’re living with shoulder bursitis, the right exercises can ease your pain and support your recovery.

“Always prioritize gentle, controlled exercises and listen to your body to avoid further irritation or injury while healing,” Dr. Sprowls said.

1. Start slow. Begin with low-intensity exercises and gradually increase intensity as your shoulder heals.
2. Prioritize form. Proper technique prevents further injury. When in doubt, seek guidance from a physical therapist.
3. Use heat and ice. Apply ice after exercise to reduce inflammation and use heat before workouts to relax muscles.
4. Incorporate physical therapy. A tailored physical therapy program can optimize recovery by addressing your specific needs.

How long does shoulder bursitis recovery take?

Recovery time for shoulder bursitis will vary depending on the severity of the condition and how well you follow your treatment plan. Mild cases may improve in a few weeks with proper care, while chronic bursitis can take several months.

Despite best efforts, some people will not improve with nonsurgical management.

“In some cases, minimally invasive shoulder arthroscopy is a reasonable option when people continue to experience shoulder pain and functional limitations despite conservative treatment,” Dr. Sprowls said.

Combining exercises with targeted treatments can provide lasting relief and help prevent future flare-ups. With the right approach, you can regain mobility, strength and comfort in your shoulder once again.

If you’re unsure where to start, find an orthopedic specialist or shoulder specialist for personalized advice, or explore our Muscle and Joint Care program.