Rehab Your Shoulders with These Effective Exercises
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Chapter 1: Introduction
Are your shoulders feeling stiff and unyielding? Do you long to return to your favorite activities but struggle with pain and injury? You're not alone, and I'm here to help. While shoulders are one of the body’s most intricate regions, recovery can be surprisingly straightforward with the right strategies. To facilitate your healing and enhance your strength, let’s introduce five essential exercises into your rehabilitation routine.
As a kinesiologist with experience ranging from post-surgical patients to individuals with frozen shoulder, I’ve observed that this joint requires stability. By focusing on coordination and strength in its most delicate positions, you can significantly improve your pain outcomes.
Spending just five minutes each day could mean the difference between persistent discomfort and regained function. The best part? You don’t need a gym or clinic to do this—all exercises can be performed at home with minimal equipment. This approach not only helps with your shoulders but also teaches you valuable insights about your body’s response to physical therapy, applicable to other areas as well.
Are you ready to transform your health and strengthen your shoulders?
A Safe and Engaging Approach to Shoulder Rehabilitation
Before we start the exercises, please keep in mind that this routine carries some risk. If you’re uncertain about your rehab status or have pre-existing conditions, consult a healthcare professional before beginning.
As I've often stated, the objective of rehabilitation is to challenge your physical limits while avoiding reinjury. Focus on maximizing your pain-free range of motion with each repetition, using resistance that feels comfortable for you.
If you experience pain greater than a 3 out of 10, stop the exercise, modify it, or skip it altogether. If approached correctly, you can progressively add more volume and load without feeling overly exerted. For optimal results, aim to practice these exercises 3-4 times a week, and pay attention to how you feel during the program and in your daily life.
If you have questions about any exercises or need personalized modifications, feel free to comment, and I’ll reply as soon as possible! I've been through this process myself, and I understand how challenging it can be to stay patient and committed. With proper pacing, you’ll be thrilled with your progress in the coming weeks and months.
Now, let’s get started!
- Foam Roller Wall Slides
Application: 2 sets of 10-12 repetitions
Cues: This activation exercise effectively engages the serratus anterior and other key shoulder muscles. While using a foam roller is optional, it is recommended. Stand facing a wall with your arms raised to a parallel position and elbows bent at 90 degrees. Press into the wall and slide your arms up the roller or wall while keeping your shoulder blades relaxed. Move to your maximum pain-free range, hold briefly, and then lower your arms slowly.
- Thoracic Rotation Drill
Application: 2 sets of 10-15 repetitions
Cues: Begin in a quadruped position with your elbows on the floor and one hand resting behind your ear. Rotate your upper body while keeping your lower body stable. Follow your elbow with your gaze to allow for natural neck movement. Take at least three seconds per side, moving intentionally.
- Banded External Rotation
Application: 2 sets of 12-15 repetitions
Cues: This exercise can be done seated or standing. Hold a resistance band at shoulder width, palms facing each other. Rotate your arms outward while keeping your elbows close to your body. Move only to your maximum pain-free range and maintain control throughout the motion.
- Shoulder CARS (Controlled Articular Rotations)
Application: 2 sets of 8-10 repetitions
Cues: Lie face down on the floor, using a towel for neck support if necessary. Start by reaching behind your head and then extend your arms overhead in a breaststroke pattern. Rotate your arms and slide your hands up your back as far as your range allows. Hold briefly, then return to the starting position, moving slowly to enhance endurance and stability.
- Side-Lying Dumbbell External Rotations
Application: 2 sets of 10-15 repetitions
Cues: Lie on your side with a towel between your ribs and elbow. Gradually rotate a light dumbbell away from you while keeping your elbow tucked in. Control the movement as you lower the weight, working within your available range of motion.
Bonus) Kettlebell Bottoms Up Carry
Application: 4-5 sets of 15-30 seconds per side
Cues: This challenging exercise tests your shoulder strength and stability. Start with a light kettlebell, swinging it to balance it with the bottom facing up and your elbow bent at 90 degrees. Engage your core and shoulder stabilizers to maintain control, minimizing compensatory movements.
In Closing
Living with a shoulder injury can be incredibly frustrating, affecting nearly every daily activity and potentially worsening if not addressed. Fortunately, achieving relief and building strength is more attainable than many realize. You can start your recovery journey and improve your shoulder function right from home. Are you ready to commit to your path toward pain-free living?
You've got this!
-David Liira, Kinesiologist
Description: Check out this video for the best shoulder pain exercises that can assist in your rehab journey.
Description: Discover these unconventional shoulder exercises that actually yield results!