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
Shoulder Flexibility (Passive ROM)
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
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.
1- Forward punch
2- Bicep curl
3- Lat pull
4- External rotation
5- Internal rotation
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.