5 Best Shoulder Rehab Exercises
Shoulder injuries can be frustrating and debilitating, but with a well-structured rehabilitation program, you can get back to your normal activities in no time. Here are 5 of the best shoulder rehab exercises to help you recover from an injury or surgery.
Exercise 1: Pendulum Swing
What it does: Improves range of motion and reduces stiffness in the shoulder joint.
How to do it:
- Hold a light weight (less than 1 pound) in the affected hand.
- Stand with your unaffected arm holding onto a stable object, such as a table or chair.
- Slowly swing your affected arm in small circles, first clockwise and then counterclockwise.
- Repeat for 5-10 repetitions.
Exercise 2: Wall Slide
What it does: Strengthens the rotator cuff muscles and improves shoulder mobility.
How to do it:
- Stand with your back against a wall and your affected arm at your side.
- Slowly slide your arm up the wall, keeping your elbow straight, and then return to the starting position.
- Repeat for 10-15 repetitions.
Exercise 3: Internal Rotation
What it does: Strengthens the internal rotator muscles and improves shoulder rotation.
How to do it:
- Hold a resistance band or a light weight in your affected hand.
- Keeping your elbow close to your body, slowly rotate your arm inward, toward your stomach.
- Hold for 2-3 seconds, and then return to the starting position.
- Repeat for 10-15 repetitions.
Exercise 4: Scapular Squeeze
What it does: Strengthens the scapular muscles and improves posture.
How to do it:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together and hold for 5-10 seconds.
- Release and repeat for 10-15 repetitions.
Exercise 5: Shoulder Blade Row
What it does: Strengthens the scapular muscles and improves shoulder stability.
How to do it:
- Hold a resistance band or a light weight in your affected hand.
- Keeping your elbow straight, slowly pull your arm backward, squeezing your shoulder blades together.
- Hold for 2-3 seconds, and then return to the starting position.
- Repeat for 10-15 repetitions.
Remember:
- Always consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have a recent injury or surgery.
- Start with low-intensity exercises and gradually increase as your shoulder becomes stronger and more stable.
- Be patient and consistent with your rehabilitation program to achieve optimal results.
By incorporating these 5 best shoulder rehab exercises into your rehabilitation program, you'll be on your way to a stronger, more stable shoulder in no time!
