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 deltoid muscles, 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, muscle weakness, and trauma to the joint.
When you do shoulder rehab exercise properly depending on the health and the condition of the joint; you 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 your shoulder 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 for you to begin restoring circulation and range of motion back to the joint.
Shoulder Circumduction:
Purpose: To gently increase your 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 your 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 stretch or belly down 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 your neck long and shoulders down.
STRENGTHENING- These are specific exercises designed for you to work the muscles of the shoulder joint including the rotator cuff muscles, deltoids, and those that support and stabilize the shoulder blades.
Some of the best ways for you 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 your chance for re-injury.
Prone(face down) Lying Exercises: Do with both arms for 8-12 repetitions 4-5 times per week until your strength returns. Then add weights 2-5 pounds maximum and do the exercises every other day gradually increasing the weight as you progress.
Shoulder Extension:
Purpose: To strengthen the posterior(back) rotator cuff and shoulder muscles.
Position: Lying face down on a bench or table with one arm hanging just off the edge of the table. Your head should be turned away from the arm hanging down.
Action: Extend your arm up and back behind you with your palms face up just until the arm is parallel to the floor. Repeat this exercise for 8-12 repetitions.
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. Check out the new shoulder exercise ebook to help you treat and prevent further pain and injury at: http://www.pilates-back-joint-exercise.com/shoulder-ebook.html
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