Home Exercises for the Unstable Shoulder.
Last updated Monday, October 09, 2006
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IntroductionCan exercises help an unstable shoulder? Your shoulder may demonstrate problems of instability after an injury
or a period of disuse. You may notice that your shoulder slips or feels
unstable with certain activities. Often, in these situations the most
effective treatment is to restore the normal strength and coordination
of the shoulder. The exercise program presented here can be helpful in
optimizing the function of your shoulder. As with all exercise
programs, it important that these exercises be comfortable and that
they be progressed gradually. Before beginning them,you should consult
with your physician.What are the basics of an exercise program for an unstable shoulder? There are three parts to this exercise program.
The first is to do all you can to avoid having your shoulder "pop
out of place." Even if it feels like it "needs" to be popped, don't do
it. Each time you let it pop, it makes it easier for it to happen the
next time (just like blowing up a balloon repetitively makes it easier
on each successive occasion).
The second part of the reconditioning program concerns strengthening
the muscles that press the ball of the shoulder into the socket. These
muscles are called the rotator cuff muscles. They are strengthened by
working against resistance in rotation internally (toward the body) and
externally (away from the body).
The third component of the reconditioning program for your shoulder
is to train the muscles that balance the ball in the socket. These
muscles are primarily those which power your shoulder blade or scapula.
When your scapula gets lazy or weak, the shoulder tends to become
malaligned and unstable. The purpose of these exercises is to
strengthen the muscles and to eliminate bad habits that your shoulder
may have developed.
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