Fitness for baby boomers and seniors

Bursitis and exercise guidelines

shoulder bursitis

Bursitis is the inflammation of the bursa sac. Bursa sacs can be found by the joints throughout the body. The job of the bursa sac is to lubricate the area where tendons and bones come in contact and supply a fluid to avoid friction when the tendon slides over the bone.

When the bursa sac becomes irritated due to injury or repetitive movement, this is known as bursitis.



bursitis guidelinesDepending on the location of your bursitis (hip, knee, shoulder) may dictate different exercise guidelines

Resting the affected area may be helpful

Be careful with the amount of resistance used in an affected area

Icing after exercise can be helpful

warming up and stretchingDecrease pain in everyday activities

Improve range of motion through stretching

Improve posture (specifically for shoulder bursitis)


Light range of motion exercises

Swimming, walking or exercising in the water

Light cardio exercise whose motion does not irritate the hip area

For Trochanteric Bursitis


Lying lateral leg raises

Lying Leg circles

Straight leg raises

Wall squats with ball between the knees

Hip extension while laying on your stomach

Piriformis stretch

ITB band stretch

For Shoulder Bursitis

rear shoulder rowingImprove posture – Work on standing tall with shoulders back throughout the day

Scapular retraction

Lateral raises

External rotation



Important: The information on this site is not intended to treat or diagnose any injuries, illness or any type of acute or chronic conditions. Always consult your physician before starting any exercise program or any type of treatment for any type of health condition.