While recovering from a shoulder injury or shoulder surgery, you may not feel ready for exercise. However, exercise is recommended for the healing process. The American Academy of Orthopaedic Surgeons recommends shoulder exercises as a way for you to regain motion, strength and flexibility in your shoulder with the hopes of returning to your normal activities. Ask your doctor before starting any exercises.
Submaximal
Submaximal exercises are performed at a resistance level below your maximum resistance. You have a maximum amount of weight that you can lift with your shoulder. If that weight goes over a certain amount, you either will not be able to move the resistance, or will need assistance. Submaximal exercises choose a resistance amount below your maximum so that you will be able to repeat the movements during rehabilitation. You will use those movements to gain flexibility and range of motion.
Isometric
A shoulder isometric exercise is one in which your shoulder muscle contracts, but does not change positions. You will position your arm against a resistance, such as a wall, and create force by pressing your arm into the wall, but you will not change the amount of pressure or vary your arm angle during the exercise. Isometrics strengthen the muscle fibers in one position at a time. Because there is no movement during the exercise, your level of shoulder discomfort should be reduced.
Shoulder
Healthy movement in your shoulder allows you to perform a variety of activities. Your shoulder helps you lift groceries, carry books, clean your house, drive your car and participate in sport play. When your shoulder is injured, your activities may be limited. Gentle exercises such as isometrics can help to rehabilitate your shoulder. Seek the guidance of your doctor if you do have shoulder discomfort and before you begin an exercise program.
Exercises
You can use a wall to perform a submaximal isometric shoulder exercise. Place your back against a wall and straighten your arms at your sides with your palms facing the wall. Stand tall and press both hands into the wall. Hold the press for 5 seconds, then release and rest for 30 seconds. Repeat the exercise eight to 10 times. Another exercise to strengthen the shoulder is a rotation. Turn one hip toward the wall and bend the arm closest to the wall to a 90-degree angle. Place your forearm and the back of your hand against the wall and press your hand into the wall for a count of five. Release the pressure for 30 seconds and then repeat eight to 10 times.
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