Shoulder bursitis is a painful condition that can send even the most ardent golfer to the sidelines. Burstis, an inflammation od the outer shoulder, greatly constricts arm movement. Often, sufferers cannot raise their arm over their head without intense pain. The motion of swinging a golf club is almost impossible because of the pain that radiates as a result of the bursitis. However, after being treated by a physician, a golfer can get on the road to recovery by doing exercises to get the shoulder back in golfing condition. If you feel pain while doing any of the exercises mentioned, stop exercising and consult your physician.
Scapular Range of Motion
Stand up straight and avoid slouching. Make small up-and-down circles with your shoulders. Do this by shrugging your shoulders to bring them up, and then relaxing them to bring them down. Do 10 of these, take a 30-second break, and then repeat the set. This will help the shoulder regain its ability to do range-of-motion tasks.
Take an 18-inch-long wand or stick in both hands. This could be a baton or, if you do not have one, you can use a broomstick even though it is significantly longer. Hold the wand in front of your body at hip level with your palms facing down. Lift the stick up to shoulder height. Return it to its original position. Do this 10 times, take a 30-second break, and then repeat the set. This will build strength and range of motion.
Wand Exercise--External Rotation
Lie down on the ground with a broom handle in both hands. Place the broom handle on top of your thighs. Raise the broom handle until your arms are at a 90-degree angle to your prone body. Return to the starting position and do this 10 times. Take a 30-second break and then repeat the set. This will build strength and range of motion.
Shoulder Rotating with Resistance
Hold a resistance band in the hand of your injured shoulder. Place the other end of the band on the door knob of a closed door. If you are working your right shoulder, the left side of your body should be closest to the door. Pull the resistance band with your right hand until that hand is facing the wall opposite the door knob. Return to the starting position. Do this 10 times, take a 30-second break, and then repeat the set. This will build strength in your shoulder.
This exercise is simple but it will help build strength and range of motion. It is a good exercise to wind down your shoulder workout after you have had bursitis. Hold your hands down at your side with your palms facing backward. Lift your arms until they are at shoulder height. Return to the original position. Do this 10 times, take a 30-second break, and repeat the set.