The labrum is a ring of cartilage that surrounds your shoulder socket and is attached to the biceps tendon which goes through the shoulder joint and attaches to the biceps muscle in your arm. According to Greg Ott, PT/ATC, with Greg Ott Center for Physical Therapy and Sports Performance in Charlotte, N.C., if you have a torn labrum of the shoulder, it is usually functional, but you will have pain when you are performing a specific overhead motion, as in swimming or throwing a ball. Tears may also occur as a result of trauma from getting your arm jerked or from lifting a heavy object off the ground. Range-of-motion exercises that include all planes are recommended for prevention and rehabilitation.
Internal Rotation Exercise
With a labral tear, Ott says, internal rotation of the shoulder is the first motion to be lost. Active internal rotation involves bringing your hand up the middle of your back and reaching toward the opposite shoulder. The American Academy of Orthopaedic Surgeons, or AAOS recommends that you perform this exercise three times a day for 10 repetitions each session. When range-of-motion is optimal, you should be able to perform this exercise equally with both arms.
Pendulum Exercise
The pendulum exercise is used to regain range-of-motion in the shoulder joint with particular emphasis on the rotator cuff muscles. Hold onto a table or chair for support and bend for forward from the waist so that your torso is in a 90-degree angle to your legs. Allow the injured arm to hang freely from the shoulder hand close to the floor. Gently rock your body in a circular pattern to move the arm clockwise. Perform 10 circles then repeat the sequence in a counter clockwise direction for 10 repetitions. Perform this exercise three times during the day or as advised by your physical therapist.
Walk-Up Exercise
The walk-up exercise strengthens the back of the shoulder as well as increases overhead range-of-motion and ease of mobility. Stand facing a door with your arm extended and your hand resting on the surface of the door. Slowly slide your hand or walk your fingers up the door as high as possible. Hold the peak position for about 10 seconds, and return to the start position. Repeat 10 times for three sessions a day, or as otherwise directed by your physician.
Contraindicated Exercises
Ott warns that certain exercises which involve bringing your elbow behind the shoulder should be avoided. Examples of these contraindicated exercises include heavy bench press, push-ups and triceps dips. As with all injuries, it is best to discuss all home treatments with your medical doctor.
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