Who Are These Shoulder Exercises For?
If you have suffered from a shoulder injury then these exercises may be for you. This blog will help those of you who have had a shoulder injury to gently strengthen the shoulder musculature and therefore work to stabilise the shoulder joint itself. Simple home-strengthening exercises for the shoulder can be done daily, however, make sure you check with your chiropractor at Lushington clinic in Eastbourne first. This is in order to ensure you’re ready for these exercises, since doing them too early may cause further injury. An injury may include rotator cuff tears (chronic or acute), weakness from osteoarthritis or muscle strains. Read on to find out how you can potentially strengthen your shoulder at home with some of these simple exercises.
Internal Rotator Cuff Muscle Strengthening Exercises
The shoulder joint is one of the most mobile joints in the body, with a huge range of motion in many directions. This gives you the mobility and strength to lift your kids, your shopping, to push open a door, and many of the other things that we take for granted in life! However, it does make the shoulder more prone to instability and therefore more prone to injury. Injury can often affect the rotator cuff muscles and their tendons (where those muscles attach to the bones of the shoulder). The rotator cuff muscles are the four main muscles that support the shoulder joint and help with movements such as internal (inwards) rotation, external (outwards) rotation, and abduction (lifting the arm out to the side).
To exercise the internal rotators, use a TheraBand or other resistance band. This is a stretchy piece of elastic band about 3 inches wide, and made in varying degrees of resistance. Start with the easiest/most stretchy one (usually yellow in colour) and take a length 1 metre long. Tie a secure knot at the end and trap it in a door frame by shutting the door with the knot on the other side of the door. Stand with your bad shoulder at 90 degrees to the door and tuck your elbow into your side with your elbow bent at 90 degrees. Now, slowly bring your lower arm into internal rotation (i.e. the wrist moves away from the door) and back to the neutral starting position. It’s very important to keep the elbow tucked into your side. Repeat 15 times.
External Rotator Cuff Muscle Strengthening Exercises
Set up your TheraBand as above, for the internal rotator cuff muscles, but stand with your good shoulder towards the door. Do the same movement where the wrist moves away from the door, and repeat 15 times. Keep the elbow tucked into your side.
Abductor rotator cuff muscle strengthening exercises
Step on the knotted end of the TheraBand, and keeping the elbow locked and arm straight, raise the arm and then lower it slowly. Don’t go above the shoulder. Making sure you keep the arm straight ensures that you’re working the correct muscles. Repeat 15 times.
If you have any questions about these shoulder exercises then please ask your chiropractor, and remember to check with them or another medical professional before you begin your shoulder rehabilitation program. A key point is to do little and often, to minimise strain on your injured shoulder, and to do the exercises with good posture. You can also use TheraBands with more resistance as you progress and get stronger. You can get in touch with us at Lushington chiropractic clinic in Eastbourne to book your shoulder assessment and treatment.
Want to find out more about Shoulder pain and the rotator cuff?
If you’ve enjoyed this blog and want to find out more about shoulder pain and the rotator cuff, then please check out one of our other blogs on the shoulder joint below.
Thanks for reading
By James Revell
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