Shoulder rehab exercise is becoming more and more prevalent as the
population not only ages, but also becomes more active. The shoulder girdle
making up the scapula or shoulder blades, rotator cuff muscles, and deltoids
for the most part is highly vulnerable to injury due to its complex nature
and improper movement patterns.
Many shoulder injuries and conditions are related to movement and postural
patterns, age, and trauma to the joint. When we do shoulder rehab exercise
properly depending on the health and the condition of the joint; we can
hopefully alleviate and prevent most of these traumas from occurring in the
first place.
There are many different types of shoulder injury relating to: instability
or dislocation, rotator cuff tears, impingement syndrome, and the infamous
frozen shoulder. What these shoulder conditions or injuries have in common
is the shoulder rehab exercise that will bring you back to a healthy
functioning.
The rehab exercises should all have these three things in common:
Stretching, Stabilizing, and Strengthening!
STRETCHING – This is the first step in restoring proper range of motion
and function back to the joint. Doing this first will help to restore
circulation and healing.
I have listed below what I believe to be one of the best exercises to begin
restoring circulation and range of motion back to the joint.
Shoulder Circumduction:
Purpose: To gently increase the range of motion in the shoulder complex
without any resistance. Good exercise to begin getting range after frozen
shoulder.
Position: Standing bent over at the waist with your abdominal muscles
tight, arms are dangling loosely from the shoulder. Relax the arms
completely.
Action: Move the arms in small circles from shoulder to fingertips. Circle
clockwise and then counterclockwise. Repeat about 10 times each direction
making the circles larger as you are able.
STABILIZING – Strengthen the muscles that stabilize the shoulder joint
complex focusing primarily on the scapula or shoulder blades. My favorite
stabilizing exercise is listed below.
Elbow Pull: From a Cobra position
Position: Lying on your stomach with your elbows flexed and under your
shoulders, lift your chest so your upper body weight is supported on your
forearms.
Movement: Actively press or pull your body forward with your elbows pressing
into the mat and towards your body. Feel the chest widen as you draw the
shoulder blades together working the muscles of the upper back. Keep the
back of the neck long and shoulders down.
STRENGTHENING– These would be specific exercises designed to work the
muscles of the shoulder joint including the rotator cuff muscles, deltoids,
and those that support the shoulder blades.
Some of the best ways to begin strengthening the muscles of the shoulder
joint complex involve lying prone on a bed or table so the shoulder joint is
stable. This allows you to strengthen the muscles from a stable base
reducing the chance for re-injury.
Prone(face down) Lying Exercises: Do with both arms for 8-12 repetitions
4-5 times per week until strength returns. Then add weights 2-5 pounds max
and do every other day.
Shoulder Extension:
Purpose: Strengthen the posterior rotator cuff and shoulder muscles.
Position: Lying face down on bench or table with one arm hanging just off.
Head is turned away from the arm hanging down.
Action: Extend the arm up and back with palms face up just until it is
parallel with the floor. Repeat for 8-12 repetitions.
About the Author
Jennifer Adolfs is an ACE Certified Advanced Fitness Specialist and
Certified Mat and Equipment Pilates Instructor. She specializes in working
with people who have musculoskeletal issuses, specifically back and joint
conditions. Find out how the exercises in the new Shoulder Treatment Ebook
can help you.
www.pilates-back-joint-exercise.com/shoulder-ebook.html
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