A tear to the glenoid labrum of the shoulder generally requires surgery. After surgery, rehabilitation exercises are necessary for healing. Gentle rehab exercises may begin about a week post-surgery, but most restrictions are lifted after around three weeks so higher level exercises can be done. When you can specifically do exercises depends on how much pain you are in and what your doctor determines you are capable of.
Shoulder Dumps
Shoulder dumps with a medicine ball are a functional shoulder rehabilitation exercise that mimics an action such as dumping a bucket of water. It requires glenohumeral elevation and glenohumeral rotation of the shoulder joint. The body also does trunk extension, trunk lateral rotation and hip extension. To perform a shoulder dump, stand with your right foot forward if the tear is on the left side, or the opposite. Hold a medicine ball with your arms bent. Shift your weight onto your back leg and lift the ball up as you twist to the left to drop the ball over your shoulder. Turn your head as you dump the ball to see where you drop it. Pull your shoulder blades down and back as you dump the ball. Repeat for the correct number of repetitions prescribed by your doctor.
Sternal Lifts
Sternal lifts are a simple posture exercise to strengthen the muscles that anchor the shoulder blades and retract the shoulders. Stand up tall with your knees bent slightly and arms relaxed next to your sides. Pull your shoulders back and lift your chest, concentrating on bringing your sternum up. Drop your sternum down and let your shoulders come into a neutral position. Try not to let your shoulders round forward too far. Repeat the lift and continue in this manner with smooth, rhythmic movements.
Behind-the-Back Internal Rotation
Behind-the-back internal rotation stretches your injured shoulder in a gentle manner. Although you pull your arm behind your back, the shoulder rotates toward the center of your body. Stand up tall or sit in a backless chair. Bring the back of your hand on your injured side against your buttocks on the same side. Grasp your own wrist with your uninjured arm and gently pull up. Allow your elbows to bend and your injured shoulder to rotate forward and inward. Hold for 10 seconds and do the prescribed number of repetitions.
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