About this topic

Shoulder rehab exercises are important after an injury or surgery. Your doctor will make a plan for what exercises you can do and when you can do them. After surgery or injury, there may be up to 3 phases of exercises for your recovery. Phase 3 focuses on advanced strengthening exercises. If you are an athlete, activities specific to your sport will be introduced.

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs.

Strengthening Exercises

Strengthening exercises keep your muscles firm and strong. Start by repeating each exercise 2 to 3 times. Work up to doing each exercise 10 times. Try to do the exercises 2 to 3 times each day. Do all exercises slowly. Start these exercises with no weights. As you become stronger and the exercise is easy to do, add small weights

As you get stronger, choose a weight that will allow you to repeat the exercise 10 times before resting. If you easily do 10 repeats, you may not be using enough weight. If you are not able to do 10 repeats, you are using too heavy of a weight.

• Shoulder raises and extensions − With your elbows straight, bring your arms in front of you and over your head. Move them towards the ceiling and then back to your sides. Keep your elbows straight and reach backwards. Return your arms to your sides.

• Shoulder side raises − With your elbows straight and your thumbs up, bring your arms out to the side in a "T" position. Keep going until your arms are overhead towards the ceiling. Bring your arms back to your sides.

• External rotations on side − Lie on your side with your sore arm on top. Put a small towel roll in between your upper arm and side. Have your elbow bent in a 90 degree angle. Start with your lower arm resting across your body. Keep your elbow bent and in place on the towel, lift your lower arm up and hold it. Return your arm across your body.

• Internal rotations on side − Lie on your side with your sore arm on the bottom. Have your elbow bent in a 90 degree angle. Start with your arm in a relaxed position. Keep your elbow bent and in place, lift your lower arm up to your body and hold it. Return your arm to resting on the bed.

• Shoulder blade exercises − Lie on your stomach near the edge of a mat, bed, or supported on an exercise ball. Start with your arms hanging down in a relaxed position.

  • Y position: Raise your arms up and to the sides so your elbows are near your ears and your arms are straight out diagonally like the letter Y. Lower the arms back to the starting position.

  • T position: Raise your arms straight out to the sides, even with your shoulders. Lower the arms back to the starting position.

  • I position: Raise your arms straight back until they are in line with your body like the letter I. Lower your arms slowly back to the starting position.

Image(s)

What will the results be?

• Stronger muscles

• More shoulder range of motion

• More toned arms and shoulders

• Easier to do daily activities

• Quicker return to sports

Helpful tips

• Stay active and work out to keep your muscles strong and flexible.

• Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.

• Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.

• When you are lifting or doing the hard part of an exercise, breathe out. When you are doing the easier part of the exercise, breathe in.

• Try walking or swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.

• After exercising, it is a good idea to use ice. Place an ice pack or a bag of frozen peas wrapped in a towel over the painful part. Never put ice right on the skin. Do not leave the ice on more than 10 to 15 minutes at a time. Ice after activity may help decrease pain and swelling. Never ice before stretching.

• Doing exercises before a meal may be a good way to get into a routine.

• Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.