Recovery Exercises for Shoulder Injuries

The shoulder joint is a complex joint. It has two parts: the glenohumeral and acromioclavicular joints. These two joints work together to provide mobility and stability. When a person reaches across a distance or picks something up from the floor, the shoulder will keep the person’s balance.

Within the shoulder is a ball (glenohumeral) that connects with the socket (acromioclavicular). This part is prone to wear and tear over time from poor exercise or injury-causing actions in this area. The incorrect types of exercises can cause problems in the shoulder, including pain that can range from minor to severe.

A shoulder injury is not only an arm problem because this can also affect breathing and digestion. Pain due to a shoulder injury can radiate all over the body when a person tries to lift anything up to the mouth. This can also cause stomach acid to go up to the brain.

Take note that healing takes time.

Shoulder injuries usually heal in three to six months. But, if the injury sustained is serious, it could take up to one year. Patients who suffer from a shoulder injury are able to return to their regular activities in about two to four weeks. If after this period, the condition does not seem to improve, let your practitioner know immediately.

Do some light exercises.

Despite the need for rest, the shoulder still requires performing some light exercises. This is to strengthen the rotator cuff and stretch the arm, shoulder, and chest muscles. Always speak to your doctor before starting any exercise program.

1. External Rotation

Stand with your back against the wall. Make sure that you are standing up straight and your shoulders are not drooping. Hold your elbow at a 90-degree angle. Cross your arm across your abdomen so that your thumb is upright and your palm flat on your stomach. Keep your elbow bent as you rotate your arm and forearm away from the abdomen. Continue rotating your arms until your backs are flat against the wall. Hold this position for 5 seconds, then rotate your arms back to the start position. Repeat this exercise 10 times each.

2. Supraspinatus Stretch

You will need two dumbbells for this exercise. Stand upright with your hands at your sides with your thumbs pointing down. While keeping your elbows straight, extend your arms outward to a 45-degree angle. Then, come back into the starting position. By doing three sets of 20 repetitions every day, this exercise will strengthen the rotator cuff muscles and tendons. This will also help stabilize the shoulders and restore mobility.

3. Triceps Stretch

While standing upright, place your palm as far down your back as you can. Hold on to your elbow with your other hand and take it behind your head. Continue this until you feel the stretch in your shoulder blades. Stretch the tendons and joints in the shoulder two to three times a day for five seconds and then relax. This will help you regain range of motion and ease pain.

4. Scapular Squeezes

Facedown on the floor with your arms on your sides at shoulder level, elbows bent at a 90-degree angle. Make sure your arms are at shoulder level. Raise them off the floor as high as you can, squeezing your shoulder blades together. During this exercise, avoid shrugging your shoulders while relaxing your neck. You should feel the lower muscles between your scapula contracting. Squeeze each shoulder blade for five seconds and relax. Do one set of 20 repetitions three times a day. This can strengthen the muscles in the shoulders and prevent further damage.

Having knowledge of shoulder exercises is helpful when a person experiences an acute shoulder injury. Along with enough rest, these exercises can help promote healing of the injured shoulder.

If you are experiencing pain in your shoulder, we can help. Book a consultation with us now at N8 Family Chiropractic.

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Resources:

https://www.muscleandfitness.com/flexonline/training/top-5-shoulder-training-mistakes/

https://darebee.com/fitness/how-to-recover-from-shoulder-injury.html

https://www.healthline.com/health/shoulder-impingement#recovery-time