These exercises for the shoulder are helpful in treating many ailments that cause shoulder pain.
Exercises for the shoulder are also used for rehabilitation after surgery, for example, after a dislocation or after reconstruction of a tendon of the rotator cuff.
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Why are shoulder exercises important?
Rehabilitation of the aching shoulder focuses on two important aspects: mobility and strength. Without an appropriate radius of movement, you can not perform many activities of everyday life.
Patients with shoulder stiffness and shoulder pain have difficulty reaching their back with their hands to close the bra, they cannot fasten the seat belt in the car or comb their hair.
A second important goal of the exercises is to stabilize the shoulder when it is unstable and the ligaments are flabby.
This activity is important in order not to put excessive strain on the muscles of the rotator cuff of the shoulder.
These muscles are susceptible to injury and inflammation during certain activities.
Elongation in case of shoulder stiffness
Stretching exercises are not only an important part of an exercise program, in many cases of aching and blocked shoulder they are the most important part of a treatment.
Often a shoulder disease causes stiffness. The stretching exercises can help lengthen the muscles that surround the shoulder joints.
The most common cause of movement restriction of the shoulder is adhesive capsulitis, also called frozen shoulder.
This condition can occur suddenly and for no reason, or as a result of trauma or immobilization after shoulder surgery.Strengthening the rotator cuff
The rotator cuff consists of a group of four muscles and tendons surrounding the shoulder joint. Injuries to the rotator cuff and especially the supraspinatus muscle are the most common causes of shoulder pain.
It is important to ask the doctor whether exercises for the rotator cuff may be performed, especially after surgery.
In such a situation, the rotator cuff must rest for a certain period of time.
In the case of shoulder dislocation, strengthening the rotator cuff is essential to prevent the shoulder from emerging from its position again.
The muscles of the rotator cuff are not large and strong like the pectoral and back muscles.
You can do the physiotherapy exercises for the rotator cuff with small weights or as a free exercise.
It is possible to strengthen the shoulder by doing exercises at home with rubber bands (for example Theraband) or with a stick, or in the swimming pool by means of water resistance.
Pull-ups should be avoided in tendinitis, because this exercise would overload the tendons of the shoulder.
Usually, orthopedists and physiotherapists recommend exercises for 10 to 15 minutes 2 or 3 times a day during the first period after surgery.
Exercises for the shoulder at the first stage of rehabilitation
Shoulder blades press
against the wall Starting position: begin this exercise in standing with straight back and neck; the hand presses the ball against the wall, as shown in the picture.
The elbows are straight and the feet should stay behind the back line and not move.
Push the shoulder blades forward while keeping the back straight.
Execution: Hold pressure for 5 seconds and then slowly return to the starting position. Repeat 10 times, but only if the exercise does not cause pain.
This exercise strengthens the pectoral muscles attached to the shoulder and serves to stabilize the joint, especially the anterior sawtooth muscle.
It also helps to keep the shoulder straight and correct protruding shoulder blades.
Pressing against the wall can also be done with an inflamed shoulder or in the case of impingement (subacromial impingement syndrome).
Isometric (static) contraction of the rotator cuff
Starting position: Start this exercise from physiokinesis in a standing position, the back straight, the shoulders slightly backwards.
Procedure: Hold elbows to the hip and bend 90 degrees, press the hand outwards against the resistance of another person or against a wall.
The exercise must not cause pain, otherwise stop and switch to another exercise.
The first exercises after a broken shoulder include isometric contractions.
Press for each arm for 5 seconds and repeat 10 times.
Video of pendulum exercises, Codman pendulum
Starting position: Bend forward by 80-90 degrees, use a table or wall bars for support.
Taking an object in one hand that weighs at least half a kilogram, men can use one kilogram.
Execution: Circling with hand and arm 10 times clockwise and 10 times counterclockwise.
Perform the exercise 3 times a day for 5 minutes.
The pendulum exercises according to Codman are helpful for many diseases of the shoulder, especially impingement syndrome or subacromial syndrome and injuries of the supraspinatus.
Moderate strengthening exercises and advanced exercises
Strengthening of the shoulder
At the next stages of rehabilitation, shoulder exercises must be performed at least 3 times a week, if they do not cause or intensify pain. One should not perform the gymnastic sessions on consecutive days to allow a recovery of the muscles.
If the strength in the shoulder improves, the exercises can be gradually intensified by increasing the repetitions or resistance, provided that the pain does not increase.
It is important to strengthen the back of the shoulder at the level of the shoulder blades, especially the diamond muscles, the large back muscle and the large round muscle.
Dumbbell exercises for pectoral muscles and biceps are not indicated, as these are usually more developed than the others.
External rotation with elastic bands
Starting position: Start this exercise standing, back straight, shoulder blades slightly backwards.
The hand starts very close to the abdomen.
Procedure: Hold the elbow at the hip and bend 90 degrees, then slowly move the hand outwards while the elbow remains at the hip.
The hand must not exceed the width of the shoulder.
If there is no pain, repeat 3 series 10 times.
This exercise strengthens the external rotators of the shoulder (or external rotators) and is performed for bursitis of the shoulder, dislocation, tendinitis of the long biceps tendon and for rehabilitation after surgical intervention in arthroscopy.
Internal rotation with elastic bands
Starting position: Start this exercise while standing, back straight, shoulder blades backwards.
The hand is outside the width of the shoulder, approximately at the limit of movement.
Procedure: The elbow is at the hip and bent 90 degrees, slowly bringing the hand to the stomach.
3 series of exercises and 10 repetitions are recommended if there is no pain.
Strengthening of the internal rotators of the shoulder is carried out for healing after surgical intervention or after a fracture, bursitis and tendinitis of the supraspinatus.
Pull backwards with elastic bands
Starting position: Start this exercise while standing, keep your back straight, hold the rubber bands with both hands as shown in the picture.
Implementation: Slowly take your arms backwards, bring the shoulder blades closer together.
Hold the train for 2 seconds, then slowly return to the starting position.
Perform 3 series of exercises with 10 repetitions. As a rule, this exercise does not cause pain, unless one suffers from subacromial syndrome (or impingement) or bursitis of the shoulder joint.
Variant with elastic band under the foot
Starting position: Standing, the back bent forward, in the hand an elastic band, as shown in the picture.
The other end of the elastic band is under the foot.
Implementation: Slowly take your arms backwards, bring the shoulder blades closer together.
Hold the voltage for 5 seconds, then slowly return to the starting position.
Perform 3 series of exercises with 10 repetitions. As a rule, this exercise does not cause pain, unless one suffers from subacromial syndrome (or impingement) or bursitis of the shoulder joint.
Strengthening the triceps
Starting position: Start this exercise standing, back straight, holding an elastic band with both hands.
Procedure: Slowly pull the elastic band to the hips with a straight back and elbows stretched.
Run 3 series of 20 repetitions.
The same exercise can be performed while sitting, squeezing the fitness ball.
Strengthening the depressors of the humeral head
Starting position: Standing, with your back straight, with one hand grasping the elastic band that is at the top.
Procedure: Bring the hand down to the shoulder, bending the elbow.
Be careful not to lift the shoulder.
Repeat 20 times, 2-3 series.
Pull down
Start this exercise standing with your back upright and grasp the elastic band as shown in the figure above.
Keep your back and elbows straight and, as demonstrated, slowly pull the elastic band up to your hips.
Perform 3 series of 10 repetitions if there is no pain.
This exercise is helpful for balancing muscle strength between the front muscles and the posterior muscles of the shoulder.
