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Shoulder injuries are among the most commonly reported in emergency rooms each year. Since the shoulder is the most moveable joint in the human body, it is can also be one of the most unstable. Some of the most prevalent shoulder conditions include rotator cuff tears, cartilage tears, frozen shoulder and osteoarthritis.
If your injury required surgery, post-operative rehabilitation will help strengthen the joint, increase range of motion and reduce the chance of recurrence. Here are a few shoulder exercises that can be done in addition to professional rehab to help along your recovery.
Pendulum Exercise
Begin this exercise by bending at the waist and letting the injured arm hang by your side. Move your body back and forth in a swaying motion, using the weight of your arm to generate small circles at the surgical shoulder. Take turns using this technique to move your arm in clockwise and counter-clockwise circles.
Wand Exercises
Use a light stick to perform these exercises. The flexion exercise starts by standing upright and holding a stick in both hands with your palms down. Stretch your arms by lifting them over your head, making sure to keep your elbows straight. Hold for approximately five seconds, then return to the starting position.
For the extension exercise, start by standing upright and hold a stick behind your back using both hands. Move the stick away from your back and hold this position for at least five seconds. Relax and return to the starting position.
To perform shoulder abduction and adduction, begin by standing upright and hold a stick palms down with both hands. Rest against the front of your thighs. While keeping your elbows straight, use your healthy arm to push your injured arm out to the side and up as high as you can possibly go without causing pain. Hold this position for five seconds and then return to the starting position.
Rotator Cuff Exercises
Begin by lying on your stomach on a soft surface. Put one arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keeping your elbow bent, slowly raise your hand and stop when your hand and shoulder are level, then lower the hand slowly.
To further work the rotator cuff, stand with your arms slightly behind you with both thumbs down. Slowly raise your arms, then gently lower them. After a shoulder injury, work with our team to decrease pain, increase range of motion and improve function.
To learn more about our shoulder and rotator cuff treatments, contact us today!