Because the shoulder joint provides you with such a wide range of motion, it can also be prone to stability issues. Typically athletes tend to experience shoulder problems more often than non-athletes, but as our society becomes more fitness conscious, more people are finding themselves subjected to shoulder problems, whether from their athletic endeavors or the repetitive nature of their work.
The shoulder joint is a ball and socket joint similar to the hip, but it is much more shallow and therefore prone to instability. Cartilage tissue called the labrum acts as a sort of suction cup around the joint, but it can become stretched or torn due to trauma. If you fall on your outstretched arms, or have your arm forced into an unnatural position, shoulder subluxation or dislocation may occur, as well as damage to the rotator cuff. There are several types of injuries that the shoulder can suffer. As a result, there are several different exercises for prevention and rehabilitation.
Shoulder Flexor and Extensor
Stand with your forearm parallel to the ground and your elbow against your body, about six inches away from a firm wall. For the flexor, face the wall and push your fist firmly against it, using about one-half of your strength. Hold for 5 seconds, and repeat 10 times.
For the extensor, stand with your back flat against the wall in the same pose. Push your elbow gently back with about one-half of your strength and hold for 5 seconds. Repeat 10 times.
External Rotator
Attach an exercise band to a static device, place a rolled up towel under your arm, and stand parallel to the band, with your injured shoulder on the far side. With your forearm parallel to the ground, grab the band's handle and slowly rotate your wrist outward from your belly to the maximum angle. Do 3 sets of 10, with each repetition taking about a five count to complete.
Internal Rotator
This is pretty much the same exercise as the internal rotator, except the force is coming from the opposite direction. Turn 180 degrees, so that your injured shoulder is closest to the band. Repeat the same motion so that the tension on the shoulder comes from the exact opposite direction.
Arm Raises
Either using light weights or no weights, stand with arms directly at your side. Slowly raise your arms up with your thumb facing up. Try to create a 30-degree angle between your arms and the sides of your body so that your hands are in front of your hips and not directly at your side. Continue raising until your arms are at slightly below shoulder height, then hold for about 5 seconds. Repeat 8 to 10 times and add weight as strength increases.
Caution
If pain persists or makes it too difficult to complete these exercises, revert to icing the affected area for 20 to 30 minutes at a time, use a sling to immobilize the area, and consult a physician.
