Shoulder Rehab Exercises - Shoulder Strengthening Exercises
How to rehab shoulder muscles
Shoulder exercises are aimed at treating many causes of shoulder aches. For most cases of shoulder surgeries, shoulder exercise is part of the rehabilitation program.
It is always done with the physician's assistance so that proper exercise is done to the right areas.
In cases where it is done for rehabilitation after a surgery, this exercise is done slowly so as not to put much stress any area that has been surgically treated.
Causes of Shoulder Injuries in Brief
Injuries caused to a shoulder may come from various reasons such as dislocation, tears in the rotator cuff, and separations. Before the start of any program of rehabilitation, an assessment is done on the injured part to know what type of treatment suits best.
After a surgery, one may have difficulty returning to daily work and may have problems with regards to flexibility. Through simple exercises, a full recovery can be achieved in a matter of time. Most of these exercises are intended to help stabilize the joints, strengthen tendons, ligaments, and muscles of the shoulder, and take the pressure off.
Shoulder Rehab Exercises - Assisted Range of Motion
Shoulder rehab exercise focuses on improving one's range of motion since most of shoulder injuries involve a loss of a part or the whole range of motion. There are different types of exercises that will help patients improve their range of motion.
T-Bar Abduction - This is done by bringing one arm out to the side and then lifting it up overhead. A t-bar or any kind of long stick is commonly used for this exercise. You start off by holding the end of the t-bar or the stick with your injured side and the uninjured side holding the other end of the stick. With the use of the uninjured side, you push the injured arm up out the side of your body. Push it higher until you feel tightness in your shoulder. Discomfort is normally felt on this type of exercise but not severe pain. Put your hand back down slowly then repeat.
T-Bar Flexion - With the use again of a t-bar or a stick, flexion of the shoulder is done by holding out your hand in front of you, then slowly lifting it up overhead. The same process is done as with T-Bar abduction. As always, this should be done slowly and not abruptly to avoid severe pain in the affected part.
T-Bar External Rotation - This exercise is done by rotating the shoulder away from the body with the arm on the side and slightly bent on the elbow. The same process is done as the other two exercises.
With any injured shoulder, may it have undergone surgery or not, would require a shoulder rehabilitation to regain range of motion and shoulder strength. These Active Assisted Range of Motion exercises can be done daily on a routine by patients but should be done with the assistance of a doctor. Keep in mind to do this only as far as not causing any pain that is severe in nature. After doing AARM, the doctor may proceed with advancing the exercises to active motions.
Advanced strengthening exercises may include letting the participant perform external or internal rotations with the use of a resistance band.
This is usually done standing up and the arm to be exercised is bent at a 90-degree angle.
This type of shoulder rehab exercise is done with 15 to 20 repetitions in 3 sets.
ExerciseGoals.com recommend Rotator Cuff Training Guide for pain-reduction and strengthening exercises.
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