A shoulder injury can result from a tear or muscle strain, inflammation of the rotator cuff tendons or joint degeneration. A sharp pain in the shoulder area usually follows a shoulder injury. According to the Stretching Institute, you should first treat the injury with rest, ice and heat, and elevation and follow with exercises to stretch and strengthen the muscles and restore flexibility. Check with your doctor before performing any shoulder exercises to be sure they are safe for your condition.
Stretching Exercises
Stretching should be an integral part of your exercise routine in order to prevent shoulder injuries in the first place. As part of the rehabilitation process, stretching can help to ease the tendons and muscles back into service while restoring flexibility. Perform a basic shoulder stretch by clasping your hands behind your back while standing upright. Straighten out your arms and push them up as high as you can toward your neck. Hold for about 20 seconds and release. Repeat three or four times. A more advanced shoulder stretch should be performed with care. If you feel pain, stop the exercise. Hold a broom or pole in your hand and bend your arm at a 90-degree angle to your body with your hand facing up. Move the handle behind your elbow. You'll feel a strong stretch in your rotator cuff. Hold for 20 seconds, release and repeat three or four times on each arm.
Free Weights
Free weights are effective tools for strengthening shoulder muscles, but you should start slowly following an injury so as not to cause additional pain or inflammation. Start with a half- or one-pound weight and build as you gain strength. Lie on the floor on your side to perform an internal rotation. Hold a free weight in the arm closest to the floor. Bend your arm so that it's at a 90-degree angle and your upper arm is flat against your body. Lift the weight and hold for a few seconds. Lower it and repeat 10 times. Hold the weight in the other hand, the one farthest from the floor, to perform a lateral raise. Holding the weight in front of your thigh, raise it slowly and feel an additional pull in your shoulder. Hold for a few seconds, repeat 10 times and then switch sides.
Shoulder Roll
The scapula and back of the shoulders also should be stretched and strengthened to resume full mobility following an injury. Shoulder rolls and shrugs are effective exercises for a well-rounded shoulder workout. Stand upright with your arms hanging at your sides. As you become stronger, you can hold free weights while performing shoulder rolls and shrugs. Move your shoulders forward and shrug up and then backward, squeezing your shoulder blades together as you move them back. Then roll your shoulders back down. Repeat the exercise in a continuous motion five times. Rest for a few seconds and then repeat the roll in the opposite direction.
