Exercises For Shoulder Pain

exercises for shoulder pain 1
graphic exercises for shoulder pain 1

Exercises For Shoulder Pain

Shoulder Exercises We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring. Isometric Shoulder Exercises  Isometric or static shoulder exercises are performed using an immovable object such as a wall to provide resistance. The joint does not move. They are used in the earlier stages of shoulder rehabilitation. Pendulum Exercises The aim of Pendulum exercises is to mobilize the shoulder joint in the early stages of rehabilitation. Pole Mobility Shoulder Exercises Wand exercises use a long pole such as a broom stick to move the injured arm. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout it’s range of motion. Superior Capsule Stretch To stretch the top of the shoulder a rolled up towel can be placed between the bent elbow and the body. The other hand pulls the elbow inwards. Bouhler Shoulder Exercises Bouhler exercises are excellent for the shoulder blade muscles and the mid-back. 151 Drill The 151 drills exercise works the scapular, triceps and core stabilizers. Swiss Ball Stabilization This is a plyometric exercise which challenges shoulder stability. Wobble Board for Shoulders Wobble board exercises for shoulder stability. Upper Extremity Ball Stabilization This exercise strengthens the scapular stabilizers and the triceps. Ball Catches The Ball catch shoulder exercise on the hands and knees requires a partner. Wood Chops shoulder exercise The wood chop shoulder exercise improves the upper body strength and explosive strength. Resistance Band Pec Fly Exercise The pec fly resistance band exercise strengthens the chest muscles. It is a great alternative to the resistance machine found in gyms, sometimes also known as a Pec Dec. Standing Chest Press Shoulder Exercise This exercise strengthens the serratus anterior and increases shoulder flexibility. A resistance band is required for this exercise. Resistance Band Overhead Tricep Extension The Overhead Tricep Extension exercise works the Triceps Brachii muscle and is a more advanced version of the tricep extension exercise. Standing 90/90 Internal Rotation This exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles. Standing 90/90 External Rotation The external rotation exercises help to strengthen the rotator cuff muscles. Resistance Band Lateral Raise Exercise The lateral raise exercise strengthens the Deltoid muscle, the large one which covers the top of the shoulder joint. Shoulder Step Ups The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior. Serratus Punch The Serratus Punch exercise is designed to strengthen the shoulder blade protractors such as Serratus Anterior. Seated Push Up Shoulder Exercise The seated push up exercise works on the scapulothoraic body segment. Scapular Squeeze Shoulder Exercise In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius. Scapular Protraction Shoulder Exercise This scapula protraction exercise works the Serratus Anterior muscle. Reverse Fly Shoulder Exercise Reverse fly using resistance band works the middle trapezius and rhomboids at the back of the shoulder. Resistance Band Pullover Shoulder Exercise The pullover exercise uses a resistance band to work the chest muscles (pecs) and lats. Push Up against a Wall The Push-up performed against a wall strengthens the chest muscles and is a ‘plus’ is added, the scapula muscles can also be activated. Prone Horizontal Abduction The horizontal abduction exercise works the scapular stabilisers, as well as two of the rotator cuff muscles. Prone Fly Shoulder exercise on Swiss Ball The prone fly shoulder exercise strengthens the rhomboids and the middle trapezius. Plyometric Push Ups This plyometric push-up exercise is great for improving upper body strength and explosive power. Pec Fly with Band This exercise strengthens the chest muscles using a resistance band. Resistance Band Internal Shoulder Rotation Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes. Medicine Ball Rotation From Behind This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically. Medicine Ball Rotation – Supine The medicine ball rotation strengthens the rotator cuff muscles of the shoulder. Medicine Ball Rotation – Seated The medicine ball rotation shoulder exercise involves catching and throwing a ball using internal shoulder rotation to strengthen the rotator cuff muscles. Medicine Ball Balance Shoulder Exercise This exercise focuses on scapular stabilization with an emphasis on balance. Medicine Ball Alphabet This medicine ball drawing exercise strengthens the deltoid and the rotator cuff muscles. Lawn Mower Shoulder Exercise The lawn mower is a good shoulder exercise used to improve scapular stabilization using a resistance band. Lateral Rotation Front Lying Lateral (external) rotation exercises strengthen the rotator cuff muscles. Lateral Rotation in Standing Shoulder exercise – Lateral rotation in standing using a resistance band. Also known as the External Rotation in standing. Lateral Rotation in Side Lying The Lateral Rotation side lying exercise works the glenohumeral joint, inparticular the rotator cuff muscles. Lateral Rotation Band Abduction This lateral rotation exercise strengthens the rotator cuff and requires a resistance band. Lateral Rotation Abduction Shoulder exercise – Lateral rotation in abduction using a resistance band. Also known as the External Rotation in standing. Lateral Raise Shoulder Exercise The lateral raise exercise uses a resistance band to strengthen the deltoids. Lat Pull Down Shoulder Exercise This lat pull down shoulder exercise uses a resistance band to improve latissimus dorsi muscle strength. Internal Rotation with Band Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes. Hands Up / Robbery Shoulder exercise The Hands Up Robbery shoulder exercise strengthens the lower trapezius. Front Raise Shoulder Exercise This front raise requires a resistance band and is designed to strengthen the front of the shoulder. Extension in prone with dumbell Shoulder extension in a prone lying position (on the front) to strengthen the posterior shoulder muscles. Diagonal Plane Exercises These exercises use a resistance band to strengthen the shoulder and arm muscles, especially the rotator cuff, chest and upper back. Chest Pass The chest pass shoulder exercise improves explosive strength of the upper body. Bent Over Row Shoulder Exercise The bent over row exercise using a resistance band works the upper and mid back muscles. Seated Row Shoulder Exercise The seated row works the rhomboids and middle trapezius using a resistance band. Scapula Upwards Rotation Shoulder Exercise The scapula upwards rotation works the scapula rotators. Scapula pull down shoulder exercise The scapula pull down shoulder exercise strengthens the scapular depressors using a resistance band. External Rotation with Retraction This exercise strengthens the rhomboids and middle trapezius. A resistance band is required for this exercise. Abduction in Scapula Plane The abduction in the scapular plane works the anterior Deltoid and Supraspinatus muscles. Bilateral Extension Shoulder Exercise Bilateral extension using a resistance band to strengthen the scapula muscles. Hand Walking on Treadmill / Stool This exercise can either be carried out on a treadmill or a wheely stool. Resistance Band Standing Chest Press Exercise The standing chest press strengthens the chest muscles, the Pectoralis Major and Minor, as well as the front fibres of the Deltoid shoulder muscle. Resistance Band Standing Abduction Exercise Abduction exercises involve moving the thigh away from the centre line of the body. This strengthens the outer hip and buttock muscles. Overhead Toss Shoulder Exercise This shoulder exercise enhances the co-ordination of the shoulders and trunk. Resistance Band Shoulder Press Exercise The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.
exercises for shoulder pain 1

Exercises For Shoulder Pain

Top 5 Exercises to Relieve Shoulder Pain The shoulder joint is the most complex joint in the human body. It is tasked with giving you both the mobility to move your arm 360 degrees, as well as the stability that allows all the bones, muscles, tendons, and ligaments that make up the shoulder to work together. With all of parts that make up the shoulder, it’s common to experience pain or loss of mobility due to injury. If you are experiencing shoulder pain, try these exercises to help relieve your pain. Remember to always see a doctor if you experience shoulder pain that is not relieved by several days of rest, ice, massage, and elevation. 1. Arm-across-Chest Stretch – Hold your right hand out in front of you, keeping it near your waist. Reach your left hand behind your elbow, pulling your right arm to the left and across your chest. If you feel pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm across your chest without feeling any pain. Hold for 30-60 seconds then relax and repeat with your left arm. Repeat 3-5 times. 2. Neck Release – Sit up straight then slowly bring your chin toward your chest until you feel the stretch in the back of your neck. Try leaning your head to the left to stretch your right shoulder or leaning your head to the right to stretch your left shoulder. Hold the stretches up to one minute in each direction, breathing deeply as you concentrate on relaxing. Repeat 3-5 times. To progress the stretch, elevate your arm as you pull it across your chest until it is the height of your shoulder. 3. Chest Expansion – Put an exercise band, rope, strap, or even a tie behind your back and grasp it with both hands. While holding the strap, draw your shoulder blades toward each other and gently lift your chin toward the ceiling. Breathe deeply for 10 to 15 seconds and release. Repeat 3-5 times. To progress the stretch, move your hands closer together on the strap. 4. Seated Twist – Sit straight up in a chair with your knees together. Twist your torso to the right, placing your left hand on the outside of your right thigh. Relax your shoulders as you look towards your right, gentling pushing on your right thigh. Breathe deeply for 10 to 15 seconds and release. Repeat with your left side. Repeat both sides 3-5 times. 5. The 90, 90 Shoulder Stretch – Stand in a doorway, holding your arms up so your elbow is at a 90 degree angle and your arm forms a 90 degree angle to your body at the shoulder. Place each hand on one of the sides of the door frame, placing one foot forward as you stand up straight aligning your neck with your spine. Lean forward as you brace yourself against the door frame. Hold the stretch for 20-30 seconds. Repeat 2-3 times.

Exercises For Shoulder Pain

Exercises For Shoulder Pain
Exercises For Shoulder Pain
Exercises For Shoulder Pain
Exercises For Shoulder Pain
Exercises For Shoulder Pain

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