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By: Samanta Roseme Posted: Apr 29th, 2022
NursePower Empowers Nurses

Preventing Shoulder Injuries: Exercises to Ease Bursitis Pain

As nurses, we use our arms and shoulders a lot, transferring patients, supporting patients, lifting patients, performing routine functions over and over again. So it’s no surprise that many nurses suffer from bursitis pain. The longer we do the job, the more it just seems like a foregone conclusion, like back pain.

But NursePower Empowers Nurses! isn’t ready to concede so quickly. There are simple exercises and stretches that we can do daily that will help us protect our shoulder joints from overuse. 

Here are a few that we should all work into our daily routines so we can protect our bodies from breaking down over time.

 

Bursitis Prevention Exercise #1: Posterior Arm Stretch

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From either a sitting or standing position, bring your left arm across your body and place your hand on your right shoulder. Place your right hand on your left elbow and pull gently towards you to deepen the stretch. Hold for 15 seconds and release.

Perform with the opposite arm and then repeat on both sides 4 times. 
 

Bursitis Prevention Exercise #2: Shoulder Shrugs to Rolls

From a standing position with your hands by your sides, shrug your shoulders towards your ears. Hold for five seconds and then relax. Repeat 5 times. 

Next, with your hands by your sides, “reverse shrug” by lowering your shoulders, feeling the stretch across the tops of your shoulders. Hold for five seconds and then relax. Repeat 5 times.

Next, from a standing position, roll your shoulders up and forward like you are making a circle with your shoulders. Exaggerate this move slightly to get as large a circle as possible with your shoulders. Perform five times.

Finally, roll your shoulders backwards, tracing the same large circle with your shoulders but in reverse. Perform 5 times.

 

Bursitis Prevention Exercise #3: Shoulder Blade Squeeze

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NursePower - Stock image - shoulder blade squeeze

From either a sitting or standing position, pull your shoulders back, trying to squeeze your shoulder blades together. Try not to let your shoulders lift when you perform this move — you want to squeeze your blades together while keeping your shoulders level. This will create a better stretch across the front of your shoulders.

Hold the squeeze for 6 seconds and then release. Perform 5 times.  

 

NursePower Empowers Nurses!

Are you looking for more content about professional development? Do you want to read more about how to improve your career? 

If you do, then please let us know. If you are looking for specific topics, let us know that too. 

NursePower Empowers Nurses! has spent the past year providing you with lifestyle articles that will help you take better care of yourself. We’ve helped you stretch and exercise, helped you take breaks and re-charge, helped you meal prep and eat healthier, helped you get outside and spend time with your loved ones.

As we look ahead to our second year of providing you with content you want and need, we’d like to hear from you. Let us know in the comments what topics are of most interest to you!

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About Samanta Roseme, RN BSN

Samanta Descombes Roseme, also known as Sam, is the Founder and Chief Visionary Officer (CVO) at Assured Quality Homecare (ASQ). As the CVO, Sam is responsible for setting ASQ’s vision, mission, and goals and ensuring that the company is aligned. Sam brings in over 8 years of experience in the Healthcare field and has a Bachelor’s degree in Registered Nursing from the University of Connecticut. In 2016 Samanta, along with her husband Caleb, founded Assured Quality Homecare with a vision of providing high-quality, trained, and compassionate caregivers to the aging community of New London, CT. Samanta and Caleb are raising three beautiful children, and as a mother and woman of faith, you can find Samanta volunteering at her church in her free time.

 

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