Shoulder Therapy Exercise

Shoulder problems are frustrating for anyone whether the pain is a result of injury, arthritis or immobility (such as an arm in a sling leading to a "frozen shoulder"). Beyond the pain, shoulder problems emerge that make the shoulder never feel quite right again. Flexibility issues hamper range of motion and people often lose confidence in the joint's strength. Rehabilitation of the shoulder requires diligence with stretching as well as strengthening the joint and surrounding muscles that support it.

Flexibility

• Individuals with flexible muscles are less likely to have sprains and strains. The reason is that the muscle is more pliable with more length to give under stress. When doing shoulder therapy, regaining and increasing flexibility is imperative to once again have full range of motion. With an air-filled rubber ball held in both hands, make broad circles starting with the ball held as low as possible and rotating it upward as high as possible. Work in a clockwise, then a counterclockwise, manner to maintain a balanced stretch. Reaching behind your head, best done while supported by an exercise ball, will help stretch deep behind the scapula and through the deltoid. Hugging yourself is another good stretch to improve flexibility. Be sure to breath through the stretches and don't push through pain, but do push the limits to progressively improve the length of the stretch.

Strength

• When working on strengthening the muscles, attention needs to be spent on the deltoids, trapezius, and pectoral muscles as well as on the biceps and triceps. These are the muscles that allow the shoulder to regain its strength as well as its wide range of motion. All weight should start very low and build over time. Deltoid raises to the front and to the side will directly increase the shoulder strength. Rowing and bench presses will improve strength on the back and front. Be sure to use proper form at manageable weights or you may aggravate the shoulder condition or hurt something else.

Warm Up/Cool Down

• When rehabilitating the shoulder, it is important to slowly warm up the muscles in the shoulder, neck and back. Of particular importance are the muscles around the scapula, the trapezius muscles and the deltoids. These are the muscles that support the shoulder joint and give it strength. Properly stretching them before exercise will help prevent further injury. After a workout, ice the shoulder for twenty minutes to make sure the exercise does not cause swelling.