Prevention and recovery from shoulder injury may require different exercises and
protocols. Some exercises that are optimal for shoulder joint(s) health in specific
athletes and those with no previous shoulder injuries may NOT be appropriate if you have
already had shoulder surgery or are experiencing acute shoulder pain.
The treatment and exercise protocols for a rotator cuff strain, labrum tear and frozen
shoulder can be vastly different. Each person’s unique anatomy, symptoms, medical
diagnosis and goals should direct one’s choice of exercises and treatments. So whether
it is the exercises below, stretches a friend shows you or a video you saw of a
professional athlete doing to get back on the field, make sure you are customizing the
injury rehab and prevention program to your unique needs and goals.
Various physical exercises which are helpful in the rehabilitation procedure are :
- Shoulder EXTERNAL Rotations : This exercise isolates 2 of the 4 rotator cuff
muscles, the Infraspinatus and Teres Minor. A strong and flexible rotator cuff is
essential for shoulder joint health and shoulder injury prevention.
- Shoulder INTERNAL Rotations : Performing INTERNAL rotation with the elbow by
one's side is a relatively basic and beginning way to strengthen this important
shoulder joint stabilizer.
- Scaptions : This exercise isolates the Supraspinatus muscle, which is one of
the four rotator cuff muscles and is specifically responsible for stabilizing the
shoulder joint when you lift your arm over your head.
- Shoulder Retractions : This exercise is great for improving posture by
activating the upper back muscles that keep the spine upright and the shoulder blade
muscles that keep the shoulder blades from collapsing forward and internally.
- Wall Angels : This is a uniquely effective exercise at engaging many muscles
responsible for shoulder stability, proper head and neck positioning, upright
posture and smooth scapulo-humeral rhythm.
- Wall Push-ups : Modified push-ups can safely help create shoulder stability,
strength and neuromuscular coordination in the shoulder complex. As you get stronger
you'll be able to increase difficulty by orienting your body more horizontally.
- Quadripeds : It is very safe and although it looks simple, it actually
requires a lot of stability, flexibility and mobility in the hip, abdominals, spine
and shoulder. This is great to do directly after a series of Cat/Cow.