Exercises for a Posterior Labral Tear in the Shoulder

Rehabilitation is a tedious but necessary process to improve a body part after an injury. Rotator cuff injuries occur more commonly in athletes where rotational force is used, for example in swimming, baseball, and weightlifting. There are several classifications for tears that start at a level 1 tear and increase to level 3. The shoulder is a ball and socket joint that permits an extensive range of motion; however, this range makes the joint unstable and therefore prone to injury. Depending on the level of the injury, your rehabilitation may slightly vary from this description.

  1. Range of Motion Exercises

    • Basic range of motion exercises will allow the joint to begin relearning how to move. Stand upright and bend at the waist. Allow your arms to hang underneath you. Move your arms in a circular, clockwise motion first. The circles should be about the size of a basketball if possible. Preform 10 circles and then stop and reverse the direction. If standing up is uncomfortable, then this can be done lying face down with the arm hanging off the edge of a table or bed. Next preform the "Wall Walk." Place your hand in front of you while facing a wall. Place your palm flat on the wall and use your fingers to slowly walk up the wall. As your arm goes higher, move closer to the wall. Do not force your arm to go higher if you feel intense pain. Discomfort should be expected, but not pain.

    Rotation Exercises

    • Internal and external rotation are an important part of shoulder recovery. They help to establish stability and strength in the shoulder and bicep. These should be done with no weight at first. As your strength progresses, add small increments of weight, beginning with 1 lb. Internal rotation is performed by lying on your right side and holding a dumbbell in your right hand with the arm bent at 90 degrees. Bring your hand into your body, using the elbow as the pivot point. Preform 10 repetitions with no heavier than 3-lb. dumbbells. External rotations are preformed by lying on your left side with the weight in your right hand. Start with the right arm bent at 90 degrees, with your arm across your abdominal muscles. Use the right elbow as your axis and lift the weight toward the ceiling without moving the elbow. Preform10 repetitions and make sure the weight is light. The posterior deltoid is the primary mover on this exercise, but the tendons are also at work.

    Strength Exercises.

    • Shoulder injuries are common with overhead activities. For this reason any overhead exercise with weights should be avoided during the rehabilitation period. To engage the deltoids with minimal impact to the rotator cuff, perform lateral raises. Side lateral raises are done with the hands at your side holding dumbbells. Lift the arms up and away from the body. The end position for your arms should be no higher than parallel to the ground. Do 10 repetitions. Front lateral raises are preformed in the same motion but out in front of the body instead of the side. Again, perform 10 repetitions. Continue to use only light weights until the exercises become easier and range of motion improves.