Tendinitis is an inflammation that occurs at the level of a tendon. It causes intense pain that becomes almost disabling, as it can prevent you from performing simple movements.
The gentle and habitual practice of stretching is fundamental to relieve the discomfort caused by tendinitis and manage to soothe it while gaining suppleness and strength.
Tendinitis of the shoulder, what is it?
Tendinitis of the shoulder is a fairly common health problem, it usually occurs in people over 50 years old.
According to statistics, shoulder tendinitis affects about 10% of the population over 50 years old.
However, it should not be thought that age is the driving factor of this disease. Aging may be a determining factor in the onset of tendinitis of the shoulder, but the main cause that causes this is the excessive stress on the tendon muscles.
When one of the tendons of the shoulder is commonly solicited for work or physical activities, it eventually creates inflammation.
In general, shoulder tendinitis is a benign inflammation that heals itself over time. Depending on the severity, it can take weeks or even months for a full recovery.
Simple techniques can help relieve and heal tendonitis in the shoulder.
Exercises to do to relieve tendonitis of the shoulder:
As we have already mentioned, the practice of some stretching can help relieve the discomfort caused by tendinitis.
So when it comes to shoulder tendinitis, we have selected for you some easy exercises that may be useful for you.
Initial stretch :
Stand in front of a chair or table, then press the healthy arm on the edge and tilt the trunk forward. Please keep your back parallel to the floor and your legs straight. Then, let the affected arm hang, as if it were a pendulum, and make small circles in a clockwise direction. After 20 repetitions make the movements in the opposite direction. Gradually enlarge the circles.
Frontal stretching :
Stand still, keep your back straight, carry the hand of the affected arm on the other shoulder. For example, if tendinitis affects the right shoulder, the right hand should be on the left shoulder.
Grab your elbow with your healthy arm hand and apply gentle upward pressure so that the shoulder "rises" as much as possible, without causing pain. Hold a few seconds, turn down, then try again.
Stretching aided:
For this exercise we can use a wall or the frame of a window or a door. Stand up and press the hand of the affected shoulder. Bring the body forward to stretch the arm. Hold for 10 seconds, release and repeat.
Stretching helped and elevation:
As in the previous exercise, you can use a wall, door, or window again. Raise your sore arm and press your hand on your shoulder. With your fingertips, apply pressure to release the palm from the surface. Then move your fingers up to raise the shoulder.