As part of your efforts to rehabilitate an injured shoulder, your physical therapist may recommend shoulder stabilization exercises to you. These are routines you can do that help prevent further injury and encourage the healing of an injured shoulder. With regular work, these exercises should help you improve your flexibility and your mobility.
The first of the shoulder stabilization exercises that should be looked into will be a shoulder stretch. Straighten your back and rest your arms at your sides. Now, bend your knees slightly and raise your right arm, extending it so it points away from your body and count to five. Now, lower your arm and raise your left hand and repeat. Continue to do this until you have reached fatigue in both of your arms.
Standing Shoulder Flexion
Strengthening the muscles surrounding your AC joint is important to provide support to the joint and reduce pain. For standing shoulder flexion, you have a light 2 to 3 lb. dumbbell in each hand, hanging at your sides. With your thumbs pointed up and arms straight, slowly lift the dumbbells upward and stop when they are at shoulder level. Lower your arms slowly and do three sets of 10 to 15 reps. If the exercise becomes too easy, increase the number of reps before you increase the weight.
Target The Traps
Trap exercises will be another important area for you to look at, as they will help to boost the strength of your shoulder muscles. To work them out, simply sit down in a chair with your feet flat on the floor. From this position, you will place your hands on your lap and pull your shoulders back and hold them for a five count, for maximum benefit avoid shrugging your shoulders during this exercise. You can continue to do this until you feel slightly fatigued.
Keep in mind that when you are doing these exercises, that you do follow the instructions of your doctor and physical therapist. In some cases, they can provide you with a list of safe exercises you can do, without hurting yourself any further.
Ball on Table Press Down
This one is great for increasing strength & always leave my shoulders feeling loose. You’re going to place a ball on a table at about hip level & rest your hand on the ball. Set your shoulder blades (With arms relaxed at sides, rotate your palms forward, squeezing your shoulder blades back and down) Press down on ball. Hold for 2 seconds.
With a pair of light dumbbells, you’ll straighten your back, while bending your knees slightly. Allow your arms to remain loose at your sides and slowly raise both arms away from your body until you have reached shoulder height. Hold this position for 10 seconds and then lower your arms back to their resting position. You’ll do this about 10 times at first and continue to increase the number of reps as your shoulder starts to build strength.
After a shoulder injury, you’re going to find that the shoulder exercises that you end up doing are going to help in the healing process. Just make sure that you are taking your time to go through each routine slowly and that you are providing your body enough time to heal in between work outs. That will help to reduce the risk of future injury.
Keep training hard,
-David “Shoulder Stabilization” McCready
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