How to Rehabilitate a Shoulder Injury Without Surgery

Reconditioning the shoulder after a major injury takes time and specialized therapy. The rotator cuff is made up of four smaller muscle groups that function together to provide stability and strength--the supraspinatus, infraspinatus, teres minor, and subscapularis. These smaller groups allow the shoulder to rotate, twist, and turn. Depending on the severity of a tear, any one or more of the muscles may have been injured and require therapy. The rehabilitation process is generally a 16-week program that is used to regain full mobility and strength of the shoulder.

Things You'll Need

  • Dumbbells
  • Table
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Instructions

  1. Shoulder Rehabilitation

    • 1

      Increase the shoulders range of motion, or ROM. ROM can be increased by stretching and light dumbbell exercises, such as posterior rotations, internal rotations, external rotations, and circular exercises. The exercises should be performed for 15 repetitions with one- to two-pound dumbbells, four times weekly, for 12 to 16 weeks.

    • 2

      Lie on your stomach on a solid surface like a table, with the injured shoulder hanging off the side. Allow your arm to hang with the dumbbell in hand. Hold your elbow up in a 90-degree bend so that it is parallel to the floor. Rotate from the shoulder and lift your hand so that when completed, your forearm is also parallel to the floor. Rotate the hand back down and lower your arm so that it is once again hanging. This exercise strengthens the posterior of the shoulder.

    • 3

      Lie on your side and hold the dumbbell in the top hand. The top arm will perform the exercise so this should be the injured shoulder. Extend your arm that is on the underside of your body. Hold your top arm so that your elbow is tight at your side and the forearm is across your stomach. Leave your elbow against the side of your body and lift your hand. Try to extend to parallel to the ground and then return to the starting position. This exercise is for external rotation.

    • 4

      Lie on your side and bend the bottom arm at 90 degrees. Place your top arm along the side of your body and allow it to relax. Place the dumbbell in your bottom hand and rotate from your elbow by bringing your hand to your lower chest. Make sure that your elbow does not move. This is internal rotation.

    • 5

      Stand up holding dumbbells in both hands. The top of your hands should be facing away from you and your thumbs toward the ground. Begin by moving your hands so that the dumbbells are behind your hips. While moving the dumbbells twist your wrists so that the top of your hands are pointing in front of you. Slowly twist back and return your hands to your side.