Shoulder Tendonitis? Absolute Best Self-Treatment & Exercises You Can Do.

Recent questions

• How can shoulder tendonitis be treated?

  Shoulder tendonitis can be treated through exercises to break up scar tissue and prevent further damage. Rubbing the affected area daily for 5 minutes can help alleviate pain. Improving posture with shoulder squeezes is crucial to prevent impingement. The Mulligan technique can also be used to set the bone in the socket for more space. Strengthening exercises like innies and outies with weights or bands are recommended, with the Mulligan technique and shoulder squeezes being done frequently to aid in the healing process.

• What causes shoulder tendonitis?

  Shoulder tendonitis is often caused by impingement, which leads to scar tissue formation. Impingement occurs when the rotator cuff tendons rub against the shoulder blade, causing irritation and inflammation. This repetitive motion can result in tendonitis, causing pain and limited range of motion in the shoulder. It is essential to address the underlying impingement issue to prevent further damage and promote healing of the affected area.

• How often should the Mulligan technique be performed?

  The Mulligan technique can be done every hour with 5-10 repetitions to help set the bone in the socket for more space, relieving impingement and reducing pain. This technique aims to improve shoulder mobility and function by gently manipulating the joint. By performing the Mulligan technique regularly throughout the day, individuals can experience increased range of motion and reduced discomfort in the affected shoulder.

• What are innies and outies exercises?

  Innies and outies exercises are strengthening exercises recommended for shoulder tendonitis. These exercises involve internal and external rotation of the shoulder using weights or resistance bands. By targeting the muscles that support the shoulder joint, such as the rotator cuff muscles, individuals can improve stability and reduce the risk of further injury. Starting with lighter weights and focusing on proper mechanics before gradually increasing intensity can help individuals strengthen their shoulder muscles effectively.

• How can posture be improved to prevent shoulder impingement?

  Improving posture through shoulder squeezes is crucial to prevent shoulder impingement, a common cause of shoulder tendonitis. By engaging the muscles that support proper posture, individuals can reduce strain on the shoulder joint and prevent impingement. Shoulder squeezes involve pulling the shoulder blades back and down, promoting a neutral spine position and reducing the risk of shoulder injuries. By incorporating shoulder squeezes into daily routines, individuals can maintain good posture and reduce the likelihood of developing shoulder tendonitis.