Pilates has gained popularity in recent years, although it's actually existed for more than 70 years. If you have a shoulder injury, it's usually wise to avoid certain types of exercises until you're completely healed, unless directed by your doctor or physical therapist. Interestingly, physical therapists at the The Christ Hospital Physical Therapy Center often use Pilates as a method for rehabilitating certain types of shoulder injuries. If you suffer from a shoulder injury, certain Pilates stretches and exercises may help. Consult your physical therapist or a qualified Pilates instructor before doing Pilates, especially if you are recovering from a shoulder injury.
Pilates Shoulder Injuries
While it's not extremely common, injuries can occur from performing certain Pilates exercises, especially if you put too much force on your muscles and joints or do not properly warm up. According to Physical Therapy Products magazine, the most common injuries in Pilates are cervical strain and shoulder impingement. Shoulder impingement can occur if you incorrectly perform an exercise or if you are doing it with improper alignment. Sometimes injuries can occur when performing certain exercises that require overhead motions. Shoulder impingement can be exacerbated if you have a pre-existing shoulder condition.
Pilates for Shoulder Rehabilitation
According to the Christ Hospital Physical Therapy Centers, Pilates can be a beneficial way of rehabilitating certain types of injuries and certain types of orthopedic and neurological disorders. This is because Pilates is a form of neuromuscular exercise that can help re-educate or teach your body new ways of moving to alleviate pain and other types of range-of-motion problems. Always learn the proper techniques for Pilates exercises from a qualified teacher or physical therapist.
Stretches for the Shoulder
According to the Australian Pilates Academy, warming up properly before your Pilates workout by performing certain stretches may help prevent shoulder injuries. One beneficial and simple stretch can be performed before your workout and any time you experience excess shoulder tension. Stand with your feet hip-width apart, with your shoulders back but not tense. Look forward and align your neck with your spine. Reach behind you and interlock your fingers. Keep your elbows straight but not locked, and lift your hands towards the ceiling until you feel a gentle stretch in your shoulders. Hold for 30 seconds, then release.
Proper Technique
In addition to stretching before your workout, maintaining the proper technique is essential in order to prevent and rehabilitate shoulder injuries. According to the Pilates Technique website, certain guidelines should always be followed when performing Pilates exercises. One of the main facets of these guidelines is to maintain proper spinal alignment, keeping your chest open and your shoulders relaxed and down. Additionally, strengthening the back is crucial because it helps encourage correct postural alignment.
