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Bursitis
(Shoulder, Elbow)

Bursitis is inflammation of shoulder/elbow bursa from overuse or trauma, common in throwers, manual workers. Symptoms: localized pain, swelling, warmth. Untreated, risks chronic inflammation.

Home Exercise Protocol

  • Week 1-2:

  • Pendulum Swing (2 sets, 30 sec): Swing arm gently (shoulder).

  • Elbow Flexion (2 sets, 10 reps): Bend/straighten elbow slowly.

  • NovaWell Hack: “Bursa Glide” (2 sets, 10 reps): Move arm/elbow 10° in pain-free range.

  • Week 3-4:

  • Band Row (2 sets, 12 reps): Pull band to chest (shoulder).

  • Band Curl (2 sets, 12 reps): Curl band (elbow).

  • NovaWell Hack: “Relief Pulse” (2 sets, 10 reps): Pulse arm/elbow 2 inches with band.

Objective: Reduce inflammation, restore pain-free movement

Equipment: Resistance band, ice pack

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