Shoulder Rehab Exercises

shoulder rehab exercises 1
picture shoulder rehab exercises 1

Shoulder Rehab Exercises

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.
shoulder rehab exercises 1

Shoulder Rehab Exercises

“No pain no gain” does not apply to stretching or strengthening exercise when returning from an injury. There may be pain when performing flexibility or strength training exercises. The key is to determine if the pain, which is mostly subjective, can cause or exacerbate an injury. Some discomfort may be necessary to increase range of motion of the shoulder but any “sharp” or “shooting “ pain within the joint is contraindicated. A static stretch is the most effective way to increase flexibility. Listed below is a series of stretches that aid in shoulder flexibility. Shoulder Instability Stability of the shoulder can be thought of either passively or actively. Passively the shoulder is held in place by the glenoid cavity, the labrum, the capsule, and a number of ligaments. If a person were put under anesthesia these structures would keep the shoulder from dislocating out of its joint. Active stability is mostly a function of the muscles that surround the joint. We can directly affect the stability of the joint by performing active exercises in a strength training program. If passive stability is not present the muscles are not sufficient enough to hold the shoulder in its socket. For instance, once a ligament is stretched it will not return to its normal length thus causing a laxity or looseness within the shoulder joint. This is why it is critical to keep the muscles surrounding the shoulder strong so that when an injury does occur the passive stabilizers do not take the brunt of the trauma. Shoulder instability can be either a dislocation, where the humerus comes completely out of the socket, or a sub-luxation, where the humerus comes partly out of the socket and returns to its normal position. Either way it can cause trauma to the structures supporting the shoulder joint. The most common type of shoulder instability is anterior shoulder dislocation or sub-luxation. The head of the humerus pops out in front or anteriorly. This represents about 80-85% of the cases. Recently, there have been more cases of multidirectional instability where the head of the humerus can pop out anteriorly, posteriorly, or inferiorly. It would be wise to focus in on all the muscles that hold the head of the humerus in place in order to keep the joint stable. In years past it was common for patients to be immobilized in a sling for six weeks after a dislocation. A more aggressive approach is to start range of motion once pain allows it, start isometric exercise as tolerated and avoid positions that cause discomfort (e.g. abduction and external rotation of the shoulder). The reason for early range of motion is to limit stiffness and decrease the chance of atrophy. In the post rehab phase it is important to focus on the muscles, which stabilize the shoulder. Many of the same exercises that are used in shoulder impingement will be used for shoulder instability injuries. As mentioned earlier, the rotator cuff helps stabilize the humerus and is also vital to decreasing the reoccurrence of a shoulder dislocation. The strength of the internal rotators (pectoralis major, Subscapularis, Latissimus dorsi, Teres Major, anterior deltoid) is a good starting point in post rehab of an anterior dislocation. It is important to not neglect the opposing muscles, the external rotators (Infraspinatus, Teres Minor, Posterior Deltoid) in order to have symmetry or for multidirectional instability concerns. Adhesive Capsulitis Adhesive capsulitis or more commonly referred to, as “frozen shoulder” is a condition that can severely restrict the range of motion and cause pain to the shoulder. The elastic, ligamentous capsule forms abnormal adhesions causing limited motion and pain. An easy way to think of it is to image your shirtsleeve as the capsule of the shoulder. Tug on your shirtsleeve and try to raise your arm. The tension on your shirtsleeve would limit the range of motion and cause pain as the arm tries to move in a particular direction. A typical patient may be a middle-aged woman who complains of intermittent pain with perhaps a history of rheumatoid arthritis.

Shoulder Rehab Exercises

Shoulder Rehab Exercises
Shoulder Rehab Exercises
Shoulder Rehab Exercises
Shoulder Rehab Exercises
Shoulder Rehab Exercises

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