Shoulder, neck, and upper back are all important for exercise, athletes, constructions worker and for those who sit in front of the desk for the whole day.
Shoulder injuries, dislocation, rotator cuff, chronic shoulder pain, misaligned spine and stiffness of neck are the number of problems that can be caused suddenly due to so many reasons. Thus, exercises and medical treatments can overlap these shoulder injuries.
The selection of the exercise depends upon the type of the shoulder problem you suffered from. Therefore, it is best to take the suggestion of your physiotherapist or personal trainer before starting the exercise.
There are countless exercises to overcome the shoulder pain and boosts the healing process of the shoulder injury. In addition, choosing the appropriate exercise, practical strategy along with perfect timings can help to reduce the pain, enhance recovery and prevents injury.
In this article, we have mentioned the best and effective exercises that can play a counterpart in the recovery of a shoulder. Following are the some easy, safe, and effective exercises that help to move you in a right direction towards rehab.
Best Exercises for Shoulder Recovery
Here are some of the best exercises for shoulder recovery.
1. Shoulder External Rotations:
Benefits: This exercise segregates the Infraspinatus, Teres Minor the 2 of the 4 Rotator Cuff muscles. A flexible and strong rotator cuff is important for healthy shoulder joint and further injury prevention. Performing External shoulder rotations from elbows provide strength to the muscles.
Cautions: Shoulder external rotation is a very easy exercise to conduct. Even though if you feel some pain than talk to your injury recovery therapist to find a more easy exercise.
2. Shoulder Internal Rotations:
Benefits: This exercise isolates the 1 of the 4 Rotator cuff muscles that are Subscapularis. Performing internal shoulder rotation from one side of the elbow can help to strengthen the muscles and it is very important for shoulder joint stabilization. Therefore, these rotations are very helpful in your recovery time.
Cautions: It is a very simple and easy exercise and if you experience any pain, consult your recovery therapist about finding an easy alteration.
Benefits: This exercise is solely performed to stabilize your arm when it is lifted up to your head and isolates the Supraspinatus muscle, one of the four rotator cuff muscle. When this muscle is injured/damaged or weak, it can result in a very painful and disables shoulder infraction. This exercise prevents compression and impingement on the shoulder joints.
Cautions: If you have a recent dislocation, Ac joint injury, or an acute shoulder impingement then this exercise can intensify the symptoms. To avoid all these you must start the exercise with lighter weight as low as 1 lb. If you still experience the sharp pain then stop the exercise and consult your sports medicine doctor or injury therapist.
4. Shoulder Retractions:
Benefits: This exercise is tremendous to improve the posture by stimulating the upper back muscles which helps spine alignment and the shoulder blades muscles that keep the shoulder blades from crumpling forward and internally.
Cautions: Doing this exercise is pretty much difficult at the start, and if you experience the severe pain then immediately consult your doctor.
5. Wall Angels:
Benefits: This is particularly an effective exercise at entrancing many muscles, which are responsible for shoulder stability, suitable head and neck positioning, upright posture and gentle scapula-humeral rhythm.
Cautions: During this exercise, if you feel some pain then it is best to consult your doctor or physiotherapist as it is a bit difficult to indulge yourself in the starting position.
6. Wall Push-ups:
Benefits: Advanced push-ups are quite safe to create shoulder stability, vigor, and neuromuscular systematization in the shoulder complex. With the Wall push-ups, one can get the stronger stamina to increase difficulty by aligning your body more horizontally. This exercise helps to improve the mobility of the shoulder without applying pressure on the injured part.
Cautions: If you feel the pain during this exercise then it is best to decrease the resistance by standing near to the wall.
In short, the above-mentioned exercises are meant as a guide to help you in your injury recovery journey back to normal function and shoulder health. Always start your exercise under the supervision of a physiotherapist after the doctor’s recommendation.
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