7 Beneficial Shoulder Rehab Exercises for a Speedy Recovery
October 20th, 2020
7 Beneficial Shoulder Rehab Exercises for a Speedy Recovery
If you are experiencing shoulder pain or are recovering from shoulder surgery, here are 7 beneficial shoulder rehab exercises you need to know.
Shoulder pain is one of the most commonly occurring chronic pains that happen to people of all ages. No one realizes just how often we are using our shoulders until they start to hurt, and every little motion causes pain.
Rehabbing the shoulder is one of the exercises that can be tricky while also being easy. You do not want to overdo it and end up in worse shape, but not rehabbing the shoulder can also lead to a worse outcome.
Here are the seven most beneficial shoulder rehab exercises that you should know about.
1. Crossover Arm Stretch
This is one stretch that is common to anyone that has played or even watched a sport. It the process of stretching the arm across the chest as far as it can go and then holding it there with your other arm.
This exercise is the basis for many post shoulder surgery, especially in athletes. It does not require any equipment and can easily be done sitting down or standing up.
You should aim to hold the stretch for around 20 to 30 seconds for four sets on each arm. This exercise is simple enough and easy enough that it can be repeated almost every day of the week, first thing in the morning, to help alleviate that sleepy shoulder pain.
Remember to not pull or push on the elbow, but rather the arm itself during this exercise.
You should be feeling this exercise in the back of the shoulder, but it is not uncommon to feel this in the upper chest as well. This can be because the chest is overcompensating to make up for lack of shoulder flexibility and mobility.
Another easy to do exercise, the pendulum, is one of the most effective ways to start getting blood flow and mobility back into the shoulder. It targets the entire deltoid rather than specific portions like other exercises.
You start by standing next to a counter or table with one arm on the table/counter and leaning over. Your other arm should be hanging freely.
The pendulum exercise is named this because your arm is going to act like a pendulum while it swings.
You start by going front to back. Then it goes from side to side. And lastly, you want to create a circular motion.
Try not to rush through these motions. The goal is to make sure the shoulder is doing its job properly.
You should look to do this motion ten times in a set, with 2 to 3 sets for each arm. This is another exercise that can be done first thing in the morning almost every day.
Important notes are to not lock your back or knees during this exercise.
3. Finger Walk
The finger walk is another simple exercise that is as easy as it sounds. It is the process of running your fingers up the wall from a set distance, usually about three-quarters of an arms-length away.
The goal is to then simply finger walk up the wall as far as the shoulder is comfortable with. The point of this exercise is to ensure that you have mobility without putting a lot of stress on the shoulder.
You can do this exercise for a set of ten throughout the day if you find your shoulder starting to bother you throughout the day. If need be, use your other arm to help lower your shoulder once you reach the top.
4. Outward Rotation
The outward rotation is one of the best rotator cuff exercises because of its ability to help stabilize the rotator cuff. This exercise will need a rubber exercise band.
You should stand with your arms directly at your side and then move your lower arm (elbow down to hands) to a 90-degree position. The exercise band should be gripped in both hands.
From here, you are going to move one arm outwards, almost as if you were opening a cabinet. You should feel the stretch deep in the shoulder.
This exercise should be repeated 2 to 3 times a week for three sets of 10.
5. Inward Rotation
The inward rotation is extremely similar to the outward rotation but is exactly the opposite. Instead of going outward, you are going inward with the band.
You should find a closed door and wrap the other end of the band on the handle and grip bands with the arm closest to the door. From here, you can then try and move your lower arm inwards, like you are closing the cabinet this time.
Just as with the outward rotation, this exercise should be repeated 2 to 3 times a week for three sets of 10 on each arm.
Remember to only do what your shoulder is comfortable with to avoid any further injuries.
6. Passive Internal Rotation
For those that had shoulder surgery, you will be all too familiar with this exercise. The passive internal rotation is the process of using a yardstick or broomless broomstick and holding it behind your back with your arms down.
The goal of this exercise is to help stretch the Subscapularis and should be felt in the front of your shoulder.
From here, you then are meant to move the yardstick to one side for 15 to 30 seconds. You want to pull to feel a stretch, but do not pull to cause pain. These are two different feelings.
This exercise can be repeated 4 to 5 times a week.
7. Passive External Rotation
The passive external rotation is slightly different compared to the internal rotation. The external rotation as you hold the stick in front of you at a 90-degree angle, and then move the stick from side to side.
The goal of this exercise is to help stretch the Infraspinatus, which is a huge muscle below the posterior deltoid.
As with the passive internal, you should aim to perform this stretch in 15 to 30-second intervals, 4 to 5 times a week.
7 Beneficial Shoulder Rehab Exercises: Key Takeaways
The need to do shoulder rehab exercises is at an all-time high. More people are dealing with shoulder injuries now more than ever. Whether it be from sports or desk jobs, taking care of the shoulder is important.
If you are one of the 67% of Americans that are experiencing shoulder pain, be sure to contact our office to set up an appointment to start your rehab. If you know someone that is dealing with shoulder pain, be sure to share this article with them.