The shoulder is a complex joint that plays a vital role in many daily activities, from carrying grocery bags to throwing a ball. However, it is also prone to injuries and can cause significant pain and discomfort. Shoulder physiotherapy is an effective way to rehabilitate and strengthen the shoulder after an injury or surgery.
In this blog, we will discuss the top 5 exercises for shoulder rehabilitation that can help improve shoulder function and reduce pain.
The pendulum stretch is an effective exercise to increase shoulder mobility and flexibility, especially after a shoulder injury. It is a low-impact exercise that can be easily performed at home without any equipment. Here’s how to do it:
Perform this exercise for 2-3 minutes, 2-3 times per day. It is important to keep your movements slow and controlled to avoid any discomfort or pain. If you experience pain or discomfort, stop the exercise immediately and consult your physiotherapist.
The pendulum stretch is a great way to loosen up your shoulder joint and reduce stiffness, making it an ideal warm-up exercise before performing other shoulder exercises. It can also be used as a cool-down exercise after a workout or as part of your daily shoulder rehabilitation routine.
Shoulder flexion exercise is a simple yet effective exercise that helps to improve the mobility and strength of the shoulder joint. This exercise can be performed either in a standing or sitting position. To perform this exercise:
Make sure to perform this exercise slowly and smoothly, without any jerky movements. You can increase the difficulty of this exercise by adding light weights, such as dumbbells or resistance bands.
This exercise is beneficial for patients with shoulder impingement, rotator cuff injuries, and other shoulder-related conditions. However, if you experience any pain or discomfort while performing this exercise, stop immediately and consult your physiotherapist.
Shoulder abduction is another essential exercise in shoulder rehabilitation. It helps in strengthening the muscles in the shoulder and the upper back. To perform this exercise:
It is important to keep your shoulders relaxed and avoid shrugging during this exercise. Start with small movements and gradually increase the range of motion as you progress. If you experience pain during the exercise, stop and consult your physiotherapist.
Shoulder external rotation exercise targets the rotator cuff muscles which are important for shoulder stability and function. The exercise can be done in different variations, including with the elbow bent or straight, and with or without resistance bands. Here’s how to do it:
Note: Make sure to keep your elbow and upper arm stationary throughout the exercise and avoid swinging your arm or using momentum.
This exercise helps in improving the mobility of the shoulder blades and strengthening the muscles around the shoulders.
Wall angels are a great exercise for those with shoulder injuries as they are low-impact and help to improve shoulder mobility and stability. Incorporating these exercises into your rehabilitation program can help you to regain strength and function in your shoulders.
Incorporating shoulder rehabilitation exercises into your daily routine can help alleviate pain, increase mobility, and promote overall shoulder health. The five exercises outlined in this article are just a few examples of the many exercises that can be prescribed by a physiotherapist. Remember to always consult with a qualified healthcare professional before starting any exercise regimen to ensure that it is safe and effective for your individual needs.
At Melbourne Hand Therapy, our team of experienced physiotherapists can develop a tailored rehabilitation program to help you achieve your goals. Whether you are recovering from an injury or surgery, or simply looking to improve your shoulder function, we are here to help. Contact us today to schedule a consultation and take the first step towards better shoulder health.