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Rehab Science - 4 Exercises for Shoulder Pain - Subacromial Bursitis

Thumbnail of the video “Rehab Science - 4 Exercises for Shoulder Pain - Subacromial Bursitis”
Community upload. AI output has not been independently verified.
Author: Rehab Science
Categories: Fitness Health
Tags: fitness, health
Views: 1 · Last viewed: 2026-10-13 10:55 UTC

Short Summary

Main recommendation: For subacromial bursitis (or the related tendinopathy of the rotator cuff or biceps tendons), start with two low-pain mobility exercises, a table slide and a wall crawl, to keep the shoulder from stiffening, then add two strengthening exercises, a biceps uppercut and an external rotation exercise with a resistance band, once pain has calmed down. The video notes that bursitis and tendinopathy are hard to tell apart with clinical tests, but the rehab approach is largely the same.

Key Points

  • The subacromial bursa sits under the acromion, the bone at the top of the shoulder, alongside the supraspinatus rotator cuff tendon and the biceps long head tendon, so people often have bursitis and tendinopathy at the same time.
  • Pain typically occurs when reaching overhead, so activities like racket sports and swimming should be reduced or temporarily stopped while the shoulder settles.
  • Mobility work matters early because irritated rotator cuff tissue and reduced movement can lead to frozen shoulder.
  • The four exercises promised by the video are: (1) table slide, (2) wall crawl, (3) biceps uppercut with a dumbbell, and (4) external rotation with a resistance band.
  • Mild to moderate pain during strengthening is acceptable for tendinopathy, but symptoms should not carry into later the same day or the next day.

Details Worth Noting

Concrete instructions:

  • Table slide: Rest the painful arm on a countertop or table with the pinky side of the hand down and thumb up. Lean forward with your trunk so the arm slides overhead passively, moving up and down. Do 2 to 3 sets of 10 to 15 repetitions, several times a day early in rehab.

  • Wall crawl: Stand facing a wall and walk the painful hand up it, leading with the thumb, to your pain point, then move up and down within that range. Progress toward full overhead reach, turning the head away if needed. Once full range is comfortable against the wall, step away and reach overhead without it.

  • Biceps uppercut: Hold a dumbbell at your side with the palm up (supinated). Lift it in an uppercut motion to about chin height, then lower it back down. Choose a weight that feels challenging but causes no more than moderate symptoms. Do 3 sets of 10 to 15 repetitions.

  • External rotation with Thera-Band: Roll a small hand towel and place it between the elbow and your side. Hold the band with the hand near your stomach, then rotate outward to about 70 degrees. If pain is severe, use the other arm to pull the band out. Hold briefly, then slowly lower over 3 to 4 seconds. Keep pain at 3 to 4 out of 10 or less. Do 3 sets of 10 to 15 repetitions every day or every other day.

  • Progression: Begin with the two mobility exercises to calm the shoulder, then start the two strengthening exercises as pain improves. If pain flares the next day, reduce resistance or repetitions.

  • The speaker says a resistance band link is in the description for anyone wanting to buy one.

  • The rehab approach stays largely the same whether the problem is bursitis or tendinopathy, so exact diagnosis is not required to start.

  • Passive mobility (table slide) is used first because the table takes the work off the shoulder muscles.

  • The eccentric (lowering) phase is emphasized because it strengthens the tendon while producing less pain than the concentric lift.

  • Questions can be posted in the video's comment section, according to the speaker.

Bottom Line

Start with the two mobility exercises to keep the shoulder moving and avoid stiffness, then add the biceps uppercut and band external rotation as pain settles, keeping symptoms controlled throughout.