![]() Working the medial or internal rotation muscles is important after shoulder injuries, especially dislocations and impingement syndromes.The can usually begin as soon as pain allows, although check with your therapist or trainer which are suitable for your specific injury.Dynamic shoulder exercisesĭynamic shoulder exercises involve movement and make up a large part of a shoulder rehab program. Read more on shoulder stability exercises. The arm with the weight is lifted up into a horizontal extension. The athlete lies with their arm over the edge of the table. The horizontal abduction exercise strengthens the teres minor and the infraspinatus muscles along with the posterior deltoid and the scapular stabilizers. This can be progressed by positioning the ball lower down the body. The athlete attempts to maintain balance whilst moving the arms. The athlete positions themselves on the ball at the hips and places their hands on the wobble board. This is a plyometric exercise that challenges shoulder stability and the muscles of the upper extremity due to the shoulder having to provide stability. Whilst maintaining balance the athlete performs circular movements on the board. For the more basic version of this exercise, the athlete supports themselves on their knees, this can be progressed through to the toes. The athlete starts with their hands on the wobble board shoulder-width apart. But this handy piece of kit can also be used to strengthen the scapular muscles and core stabilizers. Wobble board exercises for shoulder stabilityĪ wobble balance board is often used as part of ankle rehabilitation. In particular, scapular stabilization (shoulder blade) is important for producing the normal mov ement patterns required in the shoulder joint to return to full fitness and prevent future injury. Stability exercises for the shoulder are an important part of the rehabilitation process. With the elbow bent, the athlete pulls the elbow towards the body using the other hand. A rolled-up towel is placed between the arm and the side of the body. The aim is to increase superior capsule mobility and shoulder extension. ![]() To stretch the top of the shoulder a rolled-up towel can be placed between the bent elbow and the body. Follow the movements shown in the videos flexion, lateral rotation, medial rotation, abduction, and horizontal flexion/extension. Use the pole or stick to navigate the injured arm to avoid excess stress. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout its range of motion. Wand exercises use a long pole such as a broomstick to move the injured arm. Standing with the feet level and at shoulder width, transferring the weight from right to left can be used to increase side-to-side movement. Keeping the injured shoulder relaxed, bodyweight is shifted between the feet to initiate a back and forward motion. The athlete stands as shown with the bodyweight resting on the uninjured shoulder. Later use of a pole or wand can help increase the range of movement further. Pendulum exercises are the most basic and should be done as soon as pain allows. The aim is to increase the pain-free range of movement at the shoulder. This obviously depends on how bad your injury is and what stage of rehabilitation you are at. Shoulder mobility exercises are usually done in the early stages of rehabilitation as and when pain allows. This exercise can be progressed by performing the same movements in a prone lying position (on the front) Shoulder mobility exercises Ensure the elbows are straight and shoulder blades retracted (pulled together). Exercise 3 – The arms are positioned at a 45-degree angle from horizontal and then pushed back into the wall.Exercise 2 – The patient pushes the backs of their hands into the wall.Exercise 1 – Patient pushes the thumbs to the wall, holds for 5 seconds, relaxes, and repeats.These should be performed in flexion, extension, abduction, and internal and external rotation, as long as there is no pain. Shoulder rehabilitation exercises usually begin in the early stages with mobility exercises, and progress to isometric or static shoulder exercises before dynamic, then functional or sports-specific exercises.
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