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