Connecting you to health information that is relevant

Shoulder exercises for shoulder injuries

 

You have started treatment to restore normal joint mechanics of the shoulder. You may have had a shoulder diagnostic ultrasound to check your rotator cuff. This progression of a home program is to enhance your current treatment. We recommend spending a few minutes with each exercise, 12 to 15 repetitions each. Let pain be your guide. Too much? Then back off to 5 or 6 repetitions to start.

 

NO PAIN WITH ANY EXERCISE!

 

Master Trainer Jerod Langness assists us with your home program.

 

 

These are the exercises we recommend to accompany your treatment program. Our goal of any treatment or program is to restore normal function that is pain free.

 

REMEMBER

 

Joint Mobility is the first part of treatment and the most important so that your problem doesn't return. Your joints need to have a restoration of their normal motion and glides.

 

Muscle Mobility and fascia or connective tissue treatment and releasing knots is next. Trigger point dry needling is very helpful and speeds up the recovery process.

 

Movement restoration to have normal muscle sequencing and firing patterns is now possible.

 

Prevention is our final part of care and this is related to our habits and behaviors. Can we protect our shoulder moving forward?

 

JOINT - MUSCLE - MOVEMENT - PREVENTION

 

SHOULDER STICK MOTION

 

 

You can use any stick. A broom handle or a cane will do. We recommend a PVC pipe that is 1 1/4 inch thick from Home Depot or Lowes as shown here with end caps and hockey tape.

You can also purchase different sticks through Stick Mobility.

 

Explore the pain free range of your shoulder and make sure to try this movement with each knee down. It is a different motion and range for your shoulder. Change the angle of the stick or reach up higher to change the exercise and area of stretch.

 

SHOULDER STABILIZATION

 

 

Start with the easier exercises from this video and then progress to lifting your knees up or extending your leg.

 

Posture and position are important as well as stabilizing the trunk. Make sure your hips and sides are not swaying with arm or leg reaching.

 

START

(Progression of exercises)

 

Shifting your weight is a great place to start to get some rotator cuff stability.

 

Arm reaching with one hand straight, thumb up.

 

Lifting a knee while stabilizing at the shoulders.

 

Weight bearing with reaching to the ceiling is called the 'John Travolta' and is a great stabilizing exercise.

 

Single leg extensions.

 

Both knees off the ground. This will make you work.

 

BREATHE...

 

PRONE COBRA

 

 

Prone Cobra is tough. This one is easy to hold your breath on so remember to BREATHE.

 

Here is an added stretch that has some research behind it. It is a posterior shoulder stretch.  

 

The big take home is to work on shoulder adduction or reaching across your chest for the stretch position. There should be no pain as this is also a provocation stress test for shoulder impingement.

 

SLEEPER STRETCH

 

 

Work on these exercises for the next 2 to 4 weeks. We will look at progressing your shoulder exercises based on your follow up with your physical therapist.

 

For any questions you can email us at connect@cornerstonept.co.

 

You can also all us at 719-596-5000 or text us at 719-249-5850.

 

Image
Shoulder exercises for shoulder injuries