Shoulder Recovery
Description
Prepartion
Exercises
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
- Strength : Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury.
- Flexibility : Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
- Target Muscles : The muscle groups targeted are - Deltoids (front, back and over the shoulder), Trapezius muscles (upper back), Rhomboid muscles (upper back), Teres muscles and Supraspinatus (supporting the shoulder joint), Subscapularis (front of shoulder), Biceps and Triceps(Front and back of the arm)
- Warm up : Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
- Stretch : After the warm-up, do the stretching exercises before moving on to the strengthening exercises.
- Do not ignore pain : You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
1. Pendulum
- Lean forward and place one hand on a counter or table for support. Let the other arm hang freely
- Gently swing your arm forward and back
- Repeat moving your arm side-to-side, then in a circular motion
- Repeat the entire sequence with the other arm
2. Crossover Arm Stretch
- Relax your shoulders and gently pull one arm across your chest
- Hold the stretch for 30 seconds
- Relax for 30 seconds
- Repeat with the other arm
3. Passive Internal Rotation
- Hold a stick behind your back with one hand
- Grasp the other end of the stick with your other hand
- Pull the stick horizontally until a stretch is felt without pain
- Hold for 30 seconds, relax, and repeat on the other side
4. Passive External Rotation
- Grasp the stick with one hand and cup the other end
- Keep the elbow close to your side
- Push the stick horizontally until stretch is felt
- Hold 30 seconds, relax, and repeat on the other side
5. Sleeper Stretch
- Lie on your side with the affected shoulder under you
- Bend your arm as shown and keep elbow at shoulder height
- Use your unaffected arm to push the arm downward
- Hold 30 seconds, relax 30 seconds
6. Standing Row
- Create a loop with elastic band and attach to stable object
- Hold band with elbow bent and arm at your side
- Pull elbow straight back slowly
- Return to start position and repeat
7. External Rotation With Arm Abducted 90°
- Attach elastic band at shoulder height
- Raise elbow to 90°
- Rotate arm upward until hand aligns with head
- Return slowly and repeat
8. Elbow Flexion
- Stand tall with weight evenly distributed
- Keep elbow close to your side
- Lift weight toward your shoulder
- Lower slowly and repeat
9. Elbow Extension
- Raise your arm and bend elbow with weight behind head
- Support upper arm with opposite hand
- Straighten elbow and lift weight overhead
- Lower slowly and repeat
10. Trapezius Strengthening
- Support body with one knee and hand on bench
- Raise arm with thumb up to shoulder height
- Pause briefly
- Lower slowly to count of 5
11. Scapula Setting
- Lie on stomach with arms by sides
- Draw shoulder blades together and downward
- Ease halfway off and hold 10 seconds
- Relax and repeat
12. Scapular Retraction / Protraction
- Lie on stomach with arm hanging off bed or table
- Keep elbow straight and lift weight by squeezing shoulder blade
- Return slowly to starting position
- Repeat as prescribed
Exercises
1. Pendulum
- Lean forward and place one hand on a counter or table for support. Let the other arm hang freely
- Gently swing your arm forward and back
- Repeat moving your arm side-to-side, then in a circular motion
- Repeat the entire sequence with the other arm
2. Crossover Arm Stretch
- Relax your shoulders and gently pull one arm across your chest
- Hold the stretch for 30 seconds
- Relax for 30 seconds
- Repeat with the other arm
3. Passive Internal Rotation
- Hold a stick behind your back with one hand
- Grasp the other end of the stick with your other hand
- Pull the stick horizontally until a stretch is felt without pain
- Hold for 30 seconds, relax, and repeat on the other side
4. Passive External Rotation
- Grasp the stick with one hand and cup the other end
- Keep the elbow close to your side
- Push the stick horizontally until stretch is felt
- Hold 30 seconds, relax, and repeat on the other side
5. Sleeper Stretch
- Lie on your side with the affected shoulder under you
- Bend your arm as shown and keep elbow at shoulder height
- Use your unaffected arm to push the arm downward
- Hold 30 seconds, relax 30 seconds
6. Standing Row
- Create a loop with elastic band and attach to stable object
- Hold band with elbow bent and arm at your side
- Pull elbow straight back slowly
- Return to start position and repeat
7. External Rotation With Arm Abducted 90°
- Attach elastic band at shoulder height
- Raise elbow to 90°
- Rotate arm upward until hand aligns with head
- Return slowly and repeat
8. Elbow Flexion
- Stand tall with weight evenly distributed
- Keep elbow close to your side
- Lift weight toward your shoulder
- Lower slowly and repeat
9. Elbow Extension
- Raise your arm and bend elbow with weight behind head
- Support upper arm with opposite hand
- Straighten elbow and lift weight overhead
- Lower slowly and repeat
10. Trapezius Strengthening
- Support body with one knee and hand on bench
- Raise arm with thumb up to shoulder height
- Pause briefly
- Lower slowly to count of 5
11. Scapula Setting
- Lie on stomach with arms by sides
- Draw shoulder blades together and downward
- Ease halfway off and hold 10 seconds
- Relax and repeat
12. Scapular Retraction / Protraction
- Lie on stomach with arm hanging off bed or table
- Keep elbow straight and lift weight by squeezing shoulder blade
- Return slowly to starting position
- Repeat as prescribed