Shoulder Exercises

Here you will find shoulder rehab exercises for specific injuries including rotator cuff strain exercises, dislocated shoulder rehabilitation, and AC joint sprain. It is essentially an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Shoulder rehabilitation exercises usually begin in the early stages following a shoulder injury with mobility exercises, especially pendulum exercises for more severe injuries. Then when pain allows isometric or static shoulder exercises are used to begin strengthening progressing to dynamic ones with a resistance band or dumbbell weights. Exercises to stabilise the shoulder girdle, including the shoulder blade as well as any deficit in spine function is important to prevent a shoulder injury recurring. Later on more sports, specific or functional exercises are done to get the athlete back to peak physical fitness for their sport.

Isometric shoulder exercises

Isometric or static shoulder exercises are performed using an immovable object such as a wall or possibly a partner to provide resistance. The joint does not move at all but the muscles will contract. They are used in the earlier stages of shoulder rehabilitation where joint movement may be painful.

Shoulder mobility exercises are usually done in the early stages of rehabilitation as and when pain allows. This obviously depends on how bad your injury is and what stage of rehabilitation you are at. The aim is to increase the pain-free range of movement at the shoulder. Pendulum exercises are the most basic and should be done as soon as pain allows. Later use of a pole or wand can help increase the range of movement further.

Stability exercises for the shoulder are an important part of the rehabilitation process. In particular scapular stabilization (shoulder blade) is important for producing the normal movement patterns required in the shoulder joint to return to full fitness and prevent future injury.

Shoulder proprioception exercises are all about the co-ordination of the joint. Proprioception is our sense and awareness of where parts of the body are. This sensory information comes from tiny sensors which relay information about joint position, tension and stretch in the muscles. Following injury this is damaged and needs to be rehabilitated to prevent future injury as well as restore the athlete back to optimum physical fitness.

These exercises involve movement and make up a large part of a shoulder rehab program. The can usually begin as soon as pain allows although check with your therapist or trainer which are suitable for your specific injury. Working the medial or internal rotation muscles is important after shoulder injuries, especially dislocations and impingement syndromes.

Functional exercises are sports specific exercises which more closely relate to day to day activities or sports specific technique. They bridge the gap between basic rehabilitation to normal shoulder function and the more specific demands of sports such as racket sports or throwing events.