What are the Best Exercises for a Shoulder Injury?
Shoulder injuries are quite common, especially for those who are physically active or play sports. Shoulder pain can range from a mild discomfort to severe pain and can impact the ability to perform daily tasks. If you're dealing with a shoulder injury, it's important to find the right exercises to help you recover and prevent further damage. Here, we'll discuss the best exercises for shoulder injuries to help you get back on track and alleviate your pain.
Gentle Stretching Exercises for Shoulder Injuries
Stretching is one of the best exercises for a shoulder injury as it helps to increase flexibility and range of motion in the affected area. The following exercises are gentle and can be done to help alleviate shoulder pain:
Arm Across Chest Stretch
To perform this exercise, stand up straight and place one arm across your chest. Hold your elbow with your opposite hand and gently pull it towards your chest. Hold this position for 15-30 seconds and then repeat on the other arm.
Shoulder Blade Squeeze
Sit or stand with your shoulders relaxed and your arms by your sides. Squeeze your shoulder blades together and hold for five seconds. Relax and repeat 10 times.
Doorway Chest Stretch
Stand in a doorway and place your arms on either side of the door frame. Step forward and gently stretch your chest and shoulders. Hold for 15-30 seconds and repeat.
Resistance Band Exercises for Shoulder Injuries
Resistance bands are a great tool for shoulder injury recovery as they provide resistance without putting too much stress on the affected area. Here are some exercises you can do with a resistance band:
External Rotation
Stand or sit with your arms by your sides and the resistance band around your wrist. Keeping your elbow close to your body, rotate your arm outwards and then back to the starting position. Repeat 10 times and then switch arms.
Internal Rotation
Stand or sit with your arms by your sides and the resistance band around your wrist. Keeping your elbow close to your body, rotate your arm inward and then back to the starting position. Repeat 10 times and then switch arms.
Shoulder Extension
Stand or sit with the resistance band under your feet and holding the ends with your hands. Extend your arms out in front of you and then return to the starting position. Repeat 10 times.
Bodyweight Exercises for Shoulder Injuries
If you don't have access to resistance bands, bodyweight exercises can still help you recover from a shoulder injury. Here are some exercises you can do:
Push-Ups
Start in a plank position with your hands under your shoulders. Lower your body until your chest touches the ground and then push back up to the starting position. Repeat 10 times.
Wall Slides
Stand with your back against a wall and your arms raised above your head. Slide your arms down the wall until they are at shoulder height and then slowly return to the starting position. Repeat 10 times.
Shoulder Taps
Start in a plank position with your hands under your shoulders. Tap your right shoulder with your left hand and then your left shoulder with your right hand. Repeat for 10 repetitions on each side.
FAQs
How often should I do these exercises?
It's best to perform these exercises on a daily basis, or at least a few times a week. It's important to listen to your body and not push yourself too hard. Gradually increase the number of repetitions and resistance as your shoulder injury improves.
Is it okay to feel some discomfort while doing these exercises?
Yes, you may feel some discomfort while performing these exercises, especially if you're just starting out. However, if you experience sharp pain, stop immediately and consult with your doctor or physiotherapist.
How long does it take for these exercises to show results?
The amount of time it takes to see results from these exercises will depend on the severity of your shoulder injury and how often you perform the exercises. It's important to be consistent and patient in your recovery process.
Shoulder injuries can be debilitating and impact daily life, but the right exercises can help you recover and prevent further damage. From gentle stretching exercises to resistance band exercises and bodyweight exercises, there are several options available for those dealing with a shoulder injury. Remember to listen to your body, gradually increase the intensity of your exercises, and be consistent in your recovery process. What are the best exercises for a shoulder injury? By incorporating the exercises discussed here into your daily routine, you can help alleviate shoulder pain and improve mobility. Contact Aevum Health today to see how we can help you.