AAOS Shoulder Exercises
The American Academy of Orthopaedic Surgeons (AAOS) recommends a variety of exercises to help strengthen and improve the range of motion in your shoulder. These exercises can help you recover from shoulder injuries, prevent future injuries, and improve your overall shoulder health.
Warm-up
Before you start any exercises, it's important to warm up your muscles. You can do this by:
- Gentle shoulder shrugs: Slowly raise your shoulders towards your ears and then lower them back down. Repeat 10-15 times.
- Arm circles: Slowly circle your arms forward and backward. Repeat 10-15 times in each direction.
Strengthening Exercises
These exercises help to strengthen the muscles that support your shoulder joint.
1. Shoulder Shrugs:
- Stand or sit with your feet shoulder-width apart.
- Slowly raise your shoulders towards your ears.
- Hold for a few seconds, then slowly lower your shoulders back down.
- Repeat 10-15 times.
2. Wall Slides:
- Stand facing a wall with your feet shoulder-width apart and your arms extended forward at shoulder height, palms flat against the wall.
- Slide your body down the wall until your elbows are bent at a 90-degree angle.
- Hold for a few seconds, then slowly push yourself back up to the starting position.
- Repeat 10-15 times.
3. External Rotation:
- Sit or stand with your elbow bent at a 90-degree angle and your upper arm held close to your side.
- Hold a light weight in your hand (such as a water bottle) and rotate your forearm outward, as if you were opening a door.
- Hold for a few seconds, then slowly return to the starting position.
- Repeat 10-15 times.
4. Internal Rotation:
- Sit or stand with your elbow bent at a 90-degree angle and your upper arm held close to your side.
- Hold a light weight in your hand and rotate your forearm inward, as if you were closing a door.
- Hold for a few seconds, then slowly return to the starting position.
- Repeat 10-15 times.
5. Scapular Retraction:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together, as if you were trying to touch them.
- Hold for a few seconds, then slowly release.
- Repeat 10-15 times.
Stretching Exercises
These exercises help to improve the range of motion in your shoulder joint.
1. Cross-Body Shoulder Stretch:
- Start by standing with good posture.
- Bring your right arm across your chest and hold it with your left hand.
- Gently pull your right arm closer to your chest until you feel a stretch in your right shoulder.
- Hold for 30 seconds, then repeat on the other side.
2. Overhead Shoulder Stretch:
- Stand with your feet shoulder-width apart.
- Raise your right arm over your head and reach for your left shoulder blade.
- Hold for 30 seconds, then repeat on the other side.
3. Shoulder Blade Squeeze:
- Sit or stand with your arms at your sides.
- Gently pull your shoulder blades together as if you were trying to touch them.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
4. Doorway Stretch:
- Stand facing a doorway with your forearms resting on the door frame, shoulder-height.
- Lean forward until you feel a stretch in your chest and front shoulder.
- Hold for 30 seconds.
Important Tips
- Listen to your body: Stop if you feel any pain.
- Start slowly and gradually increase the number of repetitions and sets as you get stronger.
- Use proper form.
- Repeat these exercises 2-3 times per week.
- Consult with your doctor or physical therapist before starting any new exercise program.
These exercises can help you regain strength and flexibility in your shoulder. Remember to consult with your doctor or physical therapist for personalized advice.
