Rehab Shoulder Exercises

According to Bassett Healthcare, rehabilitation exercises are among the most vital aspects ofrecovery. Rehabilitation exercises will help improve shoulder range of motion as well as strengthen muscles that have atrophied because of lack of use. Shoulder rehab exercises involve repetitive movements that feature low resistance to retrain the muscles. As the shoulder muscles become stronger, the resistance level can be increased, but only under the supervision of a physical therapist.

  1. Front Raises

    • This shoulder rehabilitation exercise will engage the frontal deltoid muscles as well as the rotator cuff. By raising the arm, you will add strength and flexibility to these muscles. This exercise can be performed with a dumbbell of 1 or 2 pounds or with resistance bands. If you do not have access to this equipment, a can of soup can be used to add proper resistance. Begin this exercise by standing with your feet shoulder-width apart and grab your resistance bands or dumbbells with your right hand. Hold the weights so your palms are facing inward; allow your left arm to rest at your side. Carefully raise your arm directly in front of you and stop the motion when your arm is at shoulder level. Slowly lower the weight and repeat.

    Shoulder Rotation

    • This exercise utilizes the rotator cuff muscles to restore lost flexibility. If your shoulders are still sore from the injury or surgery, this exercise can be performed without irritating the rehabilitating muscles. To begin, sit in a chair beside a table. Make sure the table allows you to comfortably rest your elbow and forearm without causing your shoulder to rise; your shoulder should be in a neutral position. Secure your right elbow at the edge of the table and keep your hand in a fist with your thumb pointing toward the ceiling. Start by bringing your wrist close to your body and without moving your elbow slide your forearm to the right as far as you can comfortably go. Slowly move the forearm back to the starting position and repeat 10 times.

    Shoulder Abduction

    • The movement within this shoulder rehabilitation exercise will isolate the rotator cuff as well as strengthen the lateral deltoid muscles. This exercise will recover range of motion and flexibility to stiff muscles. Begin this exercise by sitting in a chair and with a straight back extend your arm out to the side. Keep your elbow straight and your palm facing the ground; make sure your shoulder does not raise, but rather maintains a neutral position. Keep your arm extended out to your side for 10 seconds before slowly lowering and repeat three times.