Shoulder Bursitis (Subacromial) Starter Exercise Guide

1. Pendulum Swings

What it helps: Coaxes the shoulder through gentle motion with the muscles relaxed — keeping the joint moving and easing stiffness when active movement is still uncomfortable.

How often: 2–3 sets of 1–2 min, a few times a day.

1. Lean forward and support your good arm on a table or chair, letting the sore arm hang down relaxed.
2. Let the arm swing gently — small circles, then forward-and-back and side-to-side — using a gentle sway of your body, not the shoulder muscles.
3. Keep it loose and pain-free, like a relaxed pendulum.

Tip: The movement comes from rocking your body, not from working the shoulder.

2. Gentle Shoulder Rolls

What it helps: Eases stiffness around the neck and shoulders, keeping the area loose and comfortable.

How often: 10 each direction repetitions, several times a day.

1. Sit or stand tall.
2. Slowly roll your shoulders up, back, and down in a smooth circle.
3. Repeat, then reverse direction.

Tip: Keep the motion slow and relaxed.

3. Shoulder Blade Squeezes

What it helps: Strengthens the muscles between the shoulder blades that hold you upright and support good posture.

How often: hold 3–5s sets of 10–15, a few times a day.

1. Sit or stand tall with arms relaxed.
2. Gently squeeze your shoulder blades together and slightly down.
3. Hold briefly, then release.

Tip: Do not shrug your shoulders up toward your ears.

4. Posture Training

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

How often: throughout the day.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tip: Set reminders to check your posture during the day.

5. Sleeper Stretch

What it helps: Loosens the back of the shoulder capsule, which commonly tightens and restricts reaching — restoring smooth motion and easing the pinch at the front of the shoulder.

How often: 3 sets of Hold 20–30 sec, daily.

1. Lie on your side on the affected shoulder, arm out in front, elbow bent 90° so the forearm points up.
2. With your other hand, gently press the forearm down toward the bed, feeling a stretch in the back of the shoulder.
3. Hold the gentle stretch; don't force it.

Tip: Roll slightly back off the shoulder so you're not crushing it.

6. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

7. Shoulder Isometrics

What it helps: Activates and strengthens the shoulder muscles with gentle static holds — a comfortable way to build strength early, before the joint is ready for moving resistance.

How often: 2 sets of Hold 5–10 sec ×5, most days.

1. Stand beside a door frame or wall with that arm at your side.
2. Bend your elbow and press the back of your hand gently into the frame. Hold steadily — nothing moves.
3. Then let the arm hang straight down and press the outside of your arm into the frame the same way.
4. Use light, comfortable pressure, hold, then relax.

Tip: No movement happens — you're gently pressing against something solid.

8. Scapular Y-T-W

What it helps: Builds the mid-back and shoulder-blade muscles that anchor and position the shoulder — the foundation that lets it move and lift without pinching.

How often: 2 sets of 8–10 each, a few times a week.

1. Lie face-down with your arms hanging and your thumbs pointing up.
2. Y: raise both arms overhead into a wide Y, squeezing the shoulder blades together. Lower.
3. T: raise both arms straight out to the sides into a T. Lower.
4. W: bend your elbows and pull them down and back into a W, squeezing the blades. Lower.

Tip: Lead with squeezing the shoulder blades, not shrugging.

About Shoulder Bursitis (Subacromial)

What the condition is, how it's usually managed, and what to expect — read the Shoulder Bursitis (Subacromial) guide.

Recovery reading

• Shoulder Replacement Recovery
• Reverse Shoulder Replacement Recovery
• Sleeping and the Sling After Shoulder Surgery
• Broken Shoulder Recovery
• All Shoulder & Elbow recovery guides