When To Exercise Your Shoulder:
Shoulder exercises should be performed under the direction of a physician to ensure the proper muscles are being targeted for your condition. It is also important if surgery has been done to only perform exercises that will not overly stress any surgical repair in the shoulder.
Why Shoulder Exercises Should Be Done:
Shoulder rehabilitation focuses on two important aspects of shoulder motion: flexibility and strength. Without adequate range of motion, many common tasks cannot be performed. Patients commonly experience shoulder stiffness when they have difficulty reaching behind their back, buckling a seatbelt, or combing their hair.
The second important aspect of shoulder exercises is to strengthen the muscles around the shoulder. It is important to not stress the rotator cuff muscles of the shoulder. These muscles may be susceptible to injury and inflammation if improper exercises and activities are done.
Stretching A Stiff Shoulder:
Stretching is not only an important part of preparing for an exercise program, but in many cases of shoulder pain, stretches are the most important part of treatment. Shoulder conditions often involve shoulder stiffness. Stretching exercises can help loosen these muscles that surround the shoulder joint.
The most common cause of a stiff shoulder is adhesive capsulitis, also called a frozen shoulder. This condition can arise independently, or as the result of immobilization after a shoulder injury or shoulder surgery. Shoulder stretches are important for treatment and prevention of a frozen shoulder.
Simple Shoulder Exercises:
With many shoulder injuries, as well as post-surgical patients, exercises involving the rotator cuff may be avoided to prevent stress on these shoulder muscles. Therefore, it is important to understand a few ways to safely work the upper extremity, without stressing the rotator cuff.
The simplest shoulder exercises are called pendulum exercises. These are performed by bending forward to allow your arm to hang down towards the ground. Small circles are made with the hand, allowing momentum to carry the arm around effortlessly.
Strengthening The Rotator Cuff:
The rotator cuff is the group of four muscles and tendons that surround the shoulder joint. Injuries to the rotator cuff are the most common cause of shoulder pain. It is important to know from your doctor if it is safe to exercise the rotator cuff, especially after surgical procedures. In these situations, the rotator cuff may need rest until healing has progressed sufficiently.
The rotator cuff muscles are not the large lifting muscles of the upper back and arms. The rotator cuff muscles can be exercised with little or no weights. If more weight is being used, the exercises are probably being done improperly.
Upper Back & Neck Stretches:
Many shoulder problems can be traced back to poor posture and straining of the muscles of the upper back and neck. Any good shoulder exercise program should also incorporate some simple stretches and exercises for the cervical spine and upper back muscles.
"Shoulder Surgery Exercise Guide" American Academy of Orthopaedic Surgeons. 2007.