Maintaining shoulder flexibility can help reduce the risk of suffering from frozen shoulder or other issues following a trauma or injury. Begin slow and progress with these as tolerated. Once range of motion is full, begin including more active range of motion exercises to your rehab.
Cross body stretch
Step 2- Shoulder Mobility – Active ROM
Early shoulder rehabilitation should focus on maintaining range of motion until pain has subsided enough to begin light strengthening exercises. Here we demonstrate three effective techniques to maintain and increase shoulder range of motion in a safe and gentle manner so not to exacerbate any previous conditions.
1- Arm swing
2- Wall crawl
3- Dowel assisted movements
NOTE: Push through discomfort but never through pain 🙂
Once range of motion exercises can be completed pain free it is time to progress to strengthening exercises. These exercises will begin to activate the shoulder in order to prepare it for more dynamic movements. Begin with the push and pull exercises and once these become easy begin including the overhead press exercises as well.
3- Overhead press
Complete 8 reps / 2 set / every 2nd day.
NOTE: If you feel an increase in pain or discomfort while performing these exercises rest of 24-48 hours before re-attempting. If pain persist please discontinue and contact your health care provider.
Before beginning these exercises make sure that you have near pain free range of motion. Momentum is your friend here but it can also be your enemy. Begin with a manageable weight that you can control on the way up and well as on the way down so you don’t risk injury.
Weighted arm swings
Shoulder raise (forward and to the side)
Perform- 8 reps / 2 sets / every second day
Warming up increases body temperature and blood flow to targeted muscles which can help reduce muscle soreness and lessen your risk of injury. Use these exercises as a preliminary warm up strategy followed by progressive movement specific activities (e.g. golfing, swing a club at 25% effort increasing to 50-75% effort). Warming up should take 5-10minutes
Rotator Cuff – Preliminary Phase
These exercises are for early stage rehabilitation for the rotator cuff.
Anchor your arm to the side of your body while grasping the elastic band
Walk back, forward and side to side tensioning the elastic at different angles
Perform 8 cycles / 2 sets / every 2nd day
Focus on limiting any movement at the shoulder joint
Push yourself where you can while avoiding painful ranges of motion
Rotator Cuff – Advanced Phase (Ball)
These are advanced shoulder exercise and should only be completed if preliminary strengthening exercises (push/ pull/ lifting) are performed pain free.
Throw the ball up and down in the palm of your hand in various orientations (standing/ lying down and palm up/ palm down).