Home Exercises for the Rough Shoulder.
Last updated Monday, October 09, 2006
Strengthening and coordination
The exercises described below are often used to strengthen shoulders
and help with their coordination. These exercises should be comfortable
while they are done and afterwards. They should be starteStrengthening exercises One of the most important actions to strengthen a rough shoulder is forward elevation. The main exercises are illustrated here:Supine press
The nice thing about these exercises are that you can do them by
yourself and can adjust your rate of progress according to what is most
comfortable for you. The series proceeds in small steps. Start by lying
on your back, grasping a bar with both hands together. Push the bar
straight up toward the ceiling. At the end of each push, lift your
entire shoulder off the bed or floor. When you can do this 20 times
easily, separate your hands an inch or so when you push the cloth
toward the ceiling. This places slightly more of the load on the
muscles of your weaker shoulder.
As the exercise gets easier, separate your hands more on the
washcloth until you can push your hand toward the ceiling without any
assistance from the opposite arm. Practice this exercise with nothing
in your hand until you are able to repeat it 20 times. Then take an
empty pint container and perform the same movement, pushing it toward
the ceiling. Add water to increase the resistance slowly. When the
container is full of water, the weight is about one pound. Make sure
that with each press-up you end by lifting your shoulder blade up off
the bed or floor. Be sure that you can perform the movement comfortably
20 times at each stage before advancing to the next stage. When you can
press one pound toward the ceiling 20 times, the next step is to
perform the exercise with your back propped up slightly on pillows or
by using a recliner or garden chair. When 20 comfortable repetitions
are possible, increase the degree to which your back is propped up. At
each level, push the shoulder all the way up: "press plus".
Continue this process until you are able to push the one pound weight
20 times toward the ceiling in a sitting position. Work for smooth,
slow, controlled motions.
This program optimizes the mechanics of your shoulder and gives you the best chance of regaining good function. Rotator cuff strengthening exercises
Diagrams:
Movies:
- Internal Rotation
- External rotation
Shoulder shrugs to strengthen trapezius Shoulder shrug (view diagram or  movie)Other important strengthening exercises Coordination exercises
How useful was this page or article?
|
|