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Calcific Tendonitis Exercises for the shoulder
Body Part:
Arm & Shoulder
Equipment:
Stretching Strap
Level:
Beginner
5-Minute Calcific Tendonitis Exercises for the Shoulder
You’re woken up in the middle of the night by a stabbing pain in your shoulder. Just when you fall back asleep, it happens again. And again. The next groggy morning, you discover that whenever you try to move your arm, you feel a sharp pain in your shoulder area. Before you know it, you’re avoiding lifting your arms above your head because of a grinding or popping sensation. Then suddenly, this puzzling shoulder pain is continually waking you up, preventing you from getting a night of restful sleep, and keeping you from activities you enjoy.
If this situation sounds familiar, you may have calcific tendonitis of the shoulder. We’ve developed a 5-minute stretching routine that can help soothe stabbing pain and restore your shoulder mobility. All you need is our Stretching Strap.
What are the symptoms of calcific tendonitis?
Calcific tendonitis is a condition that occurs when calcium deposits build up on the tendons of the shoulder’s rotator cuff muscles. These hard deposits inflame the surrounding tissue and cause intense pain, especially when you move your arm or shoulder.
Additional symptoms of calcific tendonitis of the shoulder are a reduced range of motion, the inability to move your arm, severe pain that shoots down your arm, stiffness, and tenderness around your rotator cuff.
What causes calcific tendonitis?
The exact cause of calcific tendonitis of the shoulder is unknown.1) It is most commonly brought on by general wear and tear to the shoulder joint. Lifting heavy objects or performing overhead motions frequently and repeatedly, as well as playing sports like tennis and basketball, can cause calcific tendonitis of the shoulder. The condition develops slowly, but the pain hits immediately. Calcific tendonitis of the shoulder may be acute or chronic.
What causes calcific tendonitis may be a mystery, but we’ve solved the puzzle when it comes to pain relief. Check out our YouTube video below or scroll down to get step-by-step instructions on how to treat calcific tendonitis of the shoulder.
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Exercise 1: Upper Back Stretch
- Get down on your hands and knees.
- Bring your hands together so that the tips of your thumbs touch and your fingers point forward.
- Walk your knees backward so that your arms extend until your elbows lock.
- Spread your knees about 1 hand (10 cm) apart.
- Keep your thighs perpendicular and bring your chest as close to the floor as you can. You should feel a stretch in your upper back and shoulders.
- On each exhale, increase the intensity of the stretch by bringing your chest closer to the floor.
- Check to make sure that your elbows are locked.
- When you feel an intense stretch, hold for 2 to 2.5 minutes.
- Slowly come back to a neutral position.
Exercise 2: Shoulder Stretch
For this exercise, you’ll need our Stretching Strap.
- Sit on the floor with the soles of your feet touching.
- Extend your arms behind you and place your hands in the first and second bands of the Stretching Strap.
- Slide forward on your glutes until your elbows are locked. You should feel a stretch in your shoulders.
- On each exhale, increase the intensity of the stretch by sliding further forward.
- When you feel an intense sensation, hold the stretch for 2 to 2.5 minutes.
- To leave the stretch, wiggle backward on your glutes until you can comfortably take your hands out of the Stretching Band.
Be careful not to make any sudden movements with your shoulders.
put your shoulder to the wheel
Perform our calcific tendonitis shoulder exercises 6 days a week for 3 weeks. Maintaining a regular routine can help the healing process: decrease your shoulder pain, increase your range of motion, and get you back to the activities you enjoy.
Sources & Studies
- ↑1 Chianca, V., Albano, D., Messina, C., Midiri, F., Mauri, G., Aliprandi, A., Catapano, M., Pescatori, L. C., Monaco, C. G., Gitto, S., Pisani Mainini, A., Corazza, A., Rapisarda, S., Pozzi, G., Barile, A., Masciocchi, C., & Sconfienza, L. M. (2018). Rotator cuff calcific tendinopathy: from diagnosis to treatment. Acta bio-medica : Atenei Parmensis, 89(1-S), 186–196. https://doi.org/10.23750/abm.v89i1-S.7022.
The Best Exercises and Tips Against Calcific Tendonitis
Download our FREE PDF guide featuring our 6 most effective exercises for getting rid of Calcific Tendonitis.
All gain. No pain.
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