The shoulder is a joint in the arm composed of three bones: the clavicle or collarbone, the scapula or shoulder blade and the humerus or upper arm bone. This joint is the most movable in the body, and can be unstable. Injuries to the shoulder can result in sprains, dislocations, separations, torn rotator cuffs, fractures and arthritis. Specific exercises are required to rehabilitate the shoulder joint for a return to normal range of motion. Athletes who constantly use their shoulder joint, like baseball pitchers, workers who need to raise their hands above their heads and and older people are at a higher risk for shoulder injuries.
Hand Squeeze
Immediately after a bad injury to the shoulder, there may be a loss of strength in that arm. A beginning exercise may use a small, soft rubber ball or sponge to help with the squeezing motion and grip strengthening. Place the ball or sponge in the palm of the injured hand and squeeze for three to five sets of 10 to 20 repetitions.
Range of Motion
To help return the shoulder joint to a normal range of motion, a doctor may prescribe the following entry-level exercise. This exercise requires a flat surface like a table or desktop and is done while standing. Lean over facing the flat surface with the uninjured hand on the top of the surface for support. Let the injured arm hang straight towards the ground. Draw circles in the air with the injured arm starting small and progressing to larger circles. Repeat this multiple times during the day but stop if there is pain.
Rotation
Regaining the ability to rotate the shoulder joint is imperative to recovery. Rotation exercises may be called isometric exercises, as they target a specific area of the shoulder. External rotation exercises start with standing in a doorway and having the injured elbow bent to a 90-degree angle. Press the back of the hand to the door frame and push outward into the frame. Hold this for five seconds and repeat for a set of 10 repetitions. Internal rotation starts standing in a doorway as well. The injured elbow is bent to 90 degrees again and the front of the hand presses on the door frame. The palm tries to press into the door frame. Hold for five seconds and repeat for a set of 10 repetitions.
Tube Exercises
Shoulder injuries can benefit from using a tube for resistance during varying stages of therapy. Tie an elastic tube to a doorknob. Stand facing the doorknob and pull the tube towards your body slowly, using the injured arm, and hold for five seconds. Repeat five times, twice a day. Tube exercises can be done while standing vertically with the door. The tube is still attached to the doorknob and the injured elbow is closest to the door. Bend the arm to a 90-degree angle and grab the loop of the tube. Bend the elbow towards the stomach across the body. Do this for 10 repetitions.
