Exercises To Rehabilitate Shoulder

Rehabilitate shoulder injuries with strengthening, stability and motion exercises. The shoulder is a complex joint with a large number of muscles, tendons and ligaments and a wide range of motion in multiple planes. The often-injured rotator cuff muscles attach the shoulder blade to the upper arm. Some simple exercises will strengthen the rotator muscle group and provide motion and stability to the shoulder by re-establishing proper movement patterns.

Internal Rotation

Stand or kneel with a light dumbbell or weight plate in your hand. Bend your elbow 90 degrees and hold your upper arm by your side with your palms facing you. Exhale and slowly rotate your arm inward by bringing the forearm to your upper abdomen. Inhale and return to the starting position. Execute six to 15 reps with each arm in a slow, controlled fashion.

External Rotation

Stand or kneel with a light dumbbell or weight plate in your hand. Bend your elbow 90 degrees and tuck your arm by your side with your palms facing you. Exhale and slowly rotate your shoulder outward away from your body as far as you can. Inhale and return to the starting position. Perform six to 15 reps with proper form.

Side-lying External Rotation

Lie on your side and hold a light dumbbell or weight plate in your upper hand. Bend your elbow 90 degrees and hold your upper arm against your side with your palm facing your body. Place a small pillow between your elbow and side for comfort. Exhale and rotate your shoulder outward away from your body as far as possible. Perform six to 15 reps then switch sides and perform six to 15 reps with the opposite arm.

Kneeling Reverse Pitch

Assume a kneeling position with one knee and one fist on a firm training table, couch or bed. Keep your head in line with your spine. Stretch your shoulder and shoulder blade downward by hanging your arm as low as possible with your palm facing backward. Without shrugging your shoulder retract your shoulder blade by pulling it toward the spine. Bend your elbow and raise your arm as far back as possible at a 90-degree angle from your body. Rotate your shoulder upward until your palm faces the floor. Lower your arm in the reverse fashion and perform six to 15 reps with each arm.

Standing Reverse Pitch

Stand up straight with your feet at shoulder width. Hold your right hand in a gentle fist in front of your left thigh. Pull both shoulder blades backward by pinching them together. Bend your right elbow to 90 degrees and raise your right arm until it is parallel to the floor and pulled backward as far as possible. Rotate your shoulder until your palm faces forward. Lower your arm in the reverse fashion. Execute six to 15 reps then switch side and repeat with the left arm.