What exercises are effective for the recovery of tendonitis in the shoulder?

A tendon has poor blood flow and therefore recovers quite difficult. As a result, tendonitis can be or become a persistent injury. In case of persistent complaints, your physiotherapist can work with you to see which exercises are effective for your injury. In some cases, the general practitioner or sports doctor may prescribe anti-inflammatories, or even eventually consider surgery. This is to make more space for the tendons in the shoulder and thus make the shoulder more stable.

When are exercises effective in case of tendonitis?

Before you can start treating a tendonitis in the shoulder, it is important to first map out what kind of a tendon complaint you have and what the cause is exactly. Based on this, a treatment plan is drawn up. For tendonitis, it is important to keep sufficient rest in combination with the timely cooling of the shoulder. Then you can start slowly with light movement exercises that improve blood flow.

What exercises promote the recovery of tendonitis in the shoulder?

To guide the recovery in the right direction, below are a number of exercises that you can perform for tendonitis in the shoulder (Rotator Cuff). Keep in touch with your physiotherapist which exercises you may and may not perform in connection with the phase in which the injury is located.

Light (elastic) exercises

  • Tie the elastic and ensure a comfortable grip in your hand.
  • Bend down a little bit through your knees for better stability
  • Keeps your arm outstretched, but not completely under tension
  • Always keep the correct position and make sure you perform the movement quietly.
  • Do the same with the Side Row, but then stand with the side facing the elastic, and grab the elastic with the nearest arm.
  • Hold the arm at an angle of almost 90 degrees and pull the elastic towards your chest. Make sure that you keep the upper arm outstretched.

Heavy (weight) exercises

  • Keep your upper arms straight, and move your forearms outwards at a 90-degree angle. Make sure your shoulder blades are pushed back. Holds the elastic tightly.
  • Lie down with your belly on a bench, and keep your upper arm in the same place. Bring the weight up until you are at a 90-degree angle. Then let the weight go down again.
  • Then lie down on your side on the bench, with a support in your side. Place your upper arm on this support and bring the weight up with a straight upper arm. Stop at a 90-degree angle, then go back again.
  • Grab a (recovery) ball and sit on a chair. Then throw the ball with your arm bent at a 90-degree angle and catch it the same way.