Physiotherapy is commonly the first course of action for solving shoulder issues. Physio exercises strengthen the muscles of the shoulder that stabilize and move the scapula and the rotator cuffs. Exercises include isometric and movement exercises that use your body weight or your body for resistance to work your shoulder muscles.
Static Rotator Cuff Contraction
The static rotator cuff contraction is an isometric strengthening exercise for the rotators. Use your own arm to provide resistance for the affected shoulder to push against. The following instructions are for the right arm, but if your left arm is the one that needs therapy you can simply follow these instructions on the left side. To begin, stand up straight and pull your shoulders back slightly. Look straight ahead. Bend your right arm and tuck your elbow against your side. Make a right angle with your arm and turn your palm to face toward your left. Bend your left arm and cross it in front of you to grasp the pinky side of your right hand with an underhand grip. The left palm faces the ceiling. Then, try to rotate your right arm outwards and at the same time resist the movement with your left hand. Hold for five seconds and perform up to 10 repetitions unless otherwise instructed.
Subscapularis Activation Exercise
The subscapularis is one of the four rotator muscles of the shoulder. The subscapularis activation exercise targets this muscle to make it stronger. To perform this exercise, lie face down on the right side of your bed, or your left if the left shoulder is the one that has the problem. Bend your affected arm to make a right angle. Hang your forearm over the edge of the bed with your forearm perpendicular to the floor. Place a rolled up towel under your upper arm to raise your shoulder off the bed. Then, lift your shoulder toward the ceiling without moving your shoulder blade. You should not retract your shoulder blade or elevate your shoulder toward your ear. Hold for five seconds and perform up to 10 repetitions unless otherwise instructed.
Shoulder Blade Squeeze
The shoulder blade squeeze exercise strengthens your upper back and shoulder muscles. Your posture will improve from doing this exercise because you will be better able to hold your shoulders and neck back in their optimal position. To perform this exercise, sit up straight on the edge of a chair with your feet on the floor or stand up tall with your knees bent slightly and your feet hip-width apart. Slide your head back so that it does not extend forward and pull your shoulders back slightly. Lift your chest and bring your arms to your sides with your elbows bent. This is the starting position. Next, squeeze your shoulder blades toward each other and hold for five seconds and perform up to 10 repetitions unless otherwise instructed.
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