Stretching plays an important role in both the prevention and treatment of shoulder injuries, particularly for athletes doing intensive overhead movement and exercise such as weightlifting, tennis or sports involving throwing. Proper adherence to stretching regimens can shorten healing times or even prevent injuries in the first place.
Importance
If you're looking to avoid injuries altogether, proper stretching exercises are the answer. Various stretching exercises involving the arms and shoulders strengthen the complex series of muscles, tendons and joints that work together during shoulder movement, according to the American Academy of Orthopaedic Surgeons. The Sports Injury Bulletin notes proper stretching regimens strengthen the internal rotator, external rotator and abductor shoulder muscles -- all key elements to shoulder movement. Proper strengthening lessens the likelihood of your shoulder dislocating or of bones rubbing against or pinching soft tissue. Some low impact stretching exercises also help treat shoulder injuries. According to The Stretching Institute, movement during the healing and rehabilitation process helps maintain blood flow to the affected area and speeds the strengthening and healing process.
Types of Stretches
Orthopaedic surgeons often prescribe certain stretching exercises to strengthen the ailing shoulders of their patients, the American Academy of Orthopaedic Surgeons notes. But these exercises also help prevent injury. Tying surgical tubing to a doorknob and pulling the tubing gently toward your body, then holding it tense while counting to five, helps strengthen shoulders. Such an exercise should be repeated five times per arm, twice per day, according to the AAOS. The AAOS also recommends wall push-ups, which you perform while facing a wall with your hands on the wall and feet spread as wide as your shoulders, again performing this exercise in repetitions of five twice per day. Another exercise, shoulder press-ups, require that you sit in a chair with armrests. Pressing your arms down onto the armrests and with your feet on the floor, you lift your body weight up with your arms during this stretch.
Things to Avoid
The Stretching Institute notes that many shoulder injuries arise from putting too much force on the shoulder tendons and joints, such as lifting something that is too heavy for your ability level or torquing your arms in awkward positions. Avoiding these situations by observing proper athletic form or by slowly increasing workout regimens over time rather than all at once limits the chance of shoulder injuries. Consulting fitness trainers, who help you observe proper exercising form, also is beneficial.
Benefits of Early Detection
Shoulder injuries sometimes occur in spite of proper stretching regimens, and early detection and treatment increase your chances of fast and successful healing, according to the AAOS. Any shoulder stiffness, bones popping out of joints or excessive weakness mean it's time to see your doctor for evaluation.
Other Treatment Options
Beyond stretching for treatment and prevention, doctors may prescribe you anti-inflammatory medications or even rotator cuff or other types of surgery to repair injured shoulders, according to the AAOS. Rest, ice, compression and elevation also are commonly incorporated modes of treatment for shoulder injuries, The Stretching Institute Notes.
