A few little tricks for Shoulder Bursitis

Understanding Shoulder Bursitis

Shoulder bursitis occurs when the tiny fluid-filled sacs (bursae) around your shoulder joint get inflamed, usually because of repetitive movement, age-related wear, or muscular imbalances. Over time you might start noticing pain with overhead lifts, reaching behind, or even simple tasks like brushing your hair.

Why Scapular Movement Matters First

Your scapulae (shoulder blades) set the stage for everything your shoulder does. If they don’t glide, tilt, and rotate properly, your shoulder can’t either. This disrupts natural rhythm of your shoulder joint and increases impingement risk, often leading to bursitis pain.

Recent studies have shown that scapular exercises performed daily for 8 weeks led to reduced pain and improved function in adults with chronic shoulder issues. Another review showed that scapular stabilization exercises consistently improved shoulder pain, range of motion, and posture in conditions like bursitis and impingement.

How to Improve Scapular Control and Reduce Pain

Obviously, if your shoulder is causing a lot of pain, seek Physiotherapy or Exercise Physiology to get further assistance, however if you would like some preventive exercises that won't take too long, here are four exercises, backed by recent studies, that help restore shoulder-blade function and reduce bursitis pain:

1. Scapular Shrugs + Retractions + Depressions

Why: Engages both upper and lower traps and rhomboids—crucial for scapular movement control.

How to do it:

• Shrug: Lift shoulders toward ears; hold 3–5 sec.

• Retract: Squeeze shoulder blades together; hold 3–5 sec.

• Depress: Pull shoulders down as if placing them into your back pockets; hold 3–5 sec.

• Repeat slowly for 10 reps

A simple routine that begins to restore active scapular control.

2. Serratus “Punch” (Protraction)

Why: Targets serratus anterior, vital for keeping scapula flush against the ribcage. Weakness here can lead to winging and impingement .

How to do it:

• Stand or lie on back, elbow straight.

• Punch one arm forward, lifting scapula off ribcage.

• Hold briefly, then lower. 2–3 sets of 10–15 reps.

Quick and effective, strengthens stabiliser without strain.

3. Wall Slides with External Rotation

Why: Encourages scapular upward rotation and posterior tilt—key for full overhead reach and to reduce bursal compression .

How to do it:

• Stand facing a wall, arms bent (like goalposts), press forearms into wall.

• Slide arms upward while externally rotating shoulders.

• Keep scapula moving smoothly throughout: 2–3 sets of 10.

Great early-phase exercise to restore movement.

4. Pendulum Swings (Codman’s Exercise)

Why: Provides pain-free shoulder movement and encourages gentle scapular mobility 

How to do it:

• Lean on a table with good arm supported on a pillow.

• Let the other arm hang loosely, swing it gently in small circles.

• Do for 1–2 minutes, once or twice daily.

A go-to warm-up for flare-ups and mobility maintenance.

Putting It Together: A Beginner Routine

Do this routine 3–4 times per week:

1. Warm up with pendulum swings – 1 minute per arm

2. Scapular shrugs/retract/depress – 10 reps each

3. Serratus punches – 2 sets of 10–15 reps per side

4. Wall slides with rotation – 2 sets of 10 reps

Consistency is key. Over a few weeks, you should feel smoother movement, less pain, and more control.

What the Research Says (Quick Snapshot)

• Scapular exercise programs over 8 weeks reduce pain and improve movement control in adults with shoulder problems 

• Scapula-focused stabilization reduces pain and disability in bursitis/impingement cases 

• Serratus anterior-specific work improves scapula stability and function without pain increase 

While more research is always welcome, current evidence highlights the scapula as a first-line focus for safe and effective shoulder rehab.

Final Words

If you’re dealing with shoulder bursitis, it’s always a good idea to seek professional advice. However, incorporating some of these strategies can help prevent bursitis flare-ups and reduce pain. Focusing on shoulder blade movement is often the first—and smartest—step. Once your scapula lifts, glides, and tilts properly, your shoulder joint can move more freely, without putting extra pressure on the bursa.

Give these exercises a go consistently, and pair them with sensible load progression (start very light!). If you're unsure or pain persists past a few weeks, consider checking in with a physical therapist like a Physiotherapist or Exercise Physiologist.

Here’s to moving better and feeling better — one scapula at a time!

References

1. Struyf, F., & Girts, R. (2023). Scapular-Focused Interventions to Improve Shoulder Pain and Function in Adults with Subacromial Pain: A Systematic Review and Meta-Analysis. Journal of Orthopaedic & Sports Physical Therapy.
   https://www.jospt.org/doi/10.2519/jospt.2023.11544
2. Jeong, H. Y., et al. (2023). Effects of Scapular Stabilization Exercises in Individuals with Shoulder Impingement: A Randomized Controlled Trial. Healthcare, 11(7), 987.
   https://www.mdpi.com/2227-9032/11/7/987
3. Lädermann, A., Denard, P. J., & Burkhart, S. S. (2016). Shoulder Dysfunction and Scapular Dyskinesis: A Clinical Perspective. Orthopaedic Journal of Sports Medicine, 4(7).
   https://doi.org/10.1177/2325967116657812
4. Kibler, W. B., & Sciascia, A. (2016). Current Concepts: Scapular Dyskinesis. British Journal of Sports Medicine, 50(5), 262–270.
   https://bjsm.bmj.com/content/50/5/262
5. Rabin, A., & Kozol, Z. (2010). Scapular Kinematics and Muscle Activity During Shoulder Elevation Exercises in Subjects With and Without Impingement Syndrome. Physical Therapy, 90(5), 712–726.
   https://academic.oup.com/ptj/article/90/5/712/2737982