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Exercise Therapy for Loose Shoulder Ligaments

author image Crystal Welch
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
Exercise Therapy for Loose Shoulder Ligaments
Exercise therapy for loose shoulder ligaments will improve shoulder health. Photo Credit boggy22/iStock/Getty Images

Exercise therapy for loose shoulder ligaments has the goal of returning you and your shoulder to proper functioning levels. Exercises need to be done gently, consistently and slowly in order to help the area heal properly. Since not all exercises may be suitable for your individual injury, contact your doctor before starting any exercise program.


Loose shoulder ligaments can result from injury, genetics or repetitive use. Injuries include traumatic blows to the shoulder area as when playing contact sports such as hockey and football. Some individuals are born with loose shoulder ligaments resulting in shoulder instability or oversized socket joints. Repetitive maneuvers, such as those involved in swimming, baseball throwing or job-related motions such as tossing garbage bags into trucks can also result in loose shoulder ligaments over time.


Initial stages of exercise therapy for loose shoulder ligaments will concentrate on improving the shoulder area's range of motion through stretching maneuvers. A simple exercise can be done using both hands in a maneuver known as an assisted flexion. Sit upright in a firm chair with your feet firmly planted on the floor. Use your uninjured-side hand to clasp your injured-side hand. Slowly and gently lift your injured arm over your head. Hold this position five seconds. Slowly return your arm to the original position. Repeat this exercise five times. You can also do this exercise while lying down, if sitting upright is too difficult.

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Strengthening exercises will start after an initial level of flexibility has been achieved in the shoulder area. As part of an exercise therapy for loose shoulder ligaments, strengthening exercises increase shoulder stability, enhance smoothness of movements throughout the entire range of motion, strengthen shoulder blade and rotator cuff muscles and increase rotator cuff control. Strengthening exercises also help maintain proper positioning of the humerus ball in your shoulder socket by retraining the affected area muscles.

Sample Strengthening

Doing a chair press can be used in an exercise therapy for loose shoulder ligaments, For a gentle shoulder exercise, sit upright in a firm chair that has armrests. Place both feet on floor, and each hand on an armrest. Slowly and gently lift your body from the chair. Hold this position for five seconds. Slowly lower yourself back into the chair. Relax for 10 seconds. Repeat this exercise five times, twice daily.


Exercise therapy for loose shoulder ligaments provide many benefits. Exercises can strengthen ligaments, which will help increase shoulder strength allowing you to perform a variety of everyday activities, including lifting items such as groceries, lifting yourself in and out of chairs and reaching above your head. Strengthening your shoulder area will lower your risks of future injury. Exercises that stretch the shoulder area can improve blood circulation to shoulder muscles and ligaments, increase independence, reduce joint stiffness, improve joint lubrication and make performing everyday activities such as sweeping, tossing a ball or raking leaves easier.

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