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