Sport Injury Shoulder Exercises

Shoulder injuries occur frequently during sporting activities. Damage to the shoulder can be intense and extremely painful. After a sports injury, icing and rest for a few days is recommended. It will take time, effort and muscle building to rehabilitate the shoulder joint. Consult with your doctor before beginning exercise therapy for an injured muscle.

Pendulum

This exercise is primarily recommended to restore motion to the joint. Bend slightly at the waist and let the injured arm hang. Slowly move the shoulder clockwise for 10 turns. Repeat the same motion counterclockwise for 10 rotations. Repeat three times a day.

Walk Up the Wall

With your injured arm, keep your elbow straight and start at the lowest area of the wall that your fingers will reach. Slowly walk your fingers up the wall as far as possible. Hold the top position for 10 seconds. Repeat three times, and do this exercise three times daily.

Flexion and Extension

With your injured arm at your side, lift the arm as far as possible directly in front of the body. Return the arm slowly to the side, pushing your hand straight behind the body as far as possible. Return the arm to the side slowly. Repeat 10 to 20 times in one session per day. Increase the intensity of these exercises with a resistance band.

Abduction and Adduction

Place your injured arm at your side. Lift the hand outward as far away from the leg as possible, making a large half circle on the side of the body. Slowly return the arm to the side of your body. Bring the injured arm as far across the front of the body as possible. Slowly return to the side of the body. Repeat 10 to 20 times in one session per day. Increase the intensity of these exercises with a resistance band.

Internal and External Rotation

Begin with your injured arm at your side, bent at the elbow and the elbow tucked into the side of the abdomen. Slowly move the forearm as far into the abdomen as possible and return to starting position. Move the forearm as far from your abdomen as possible, keeping the elbow tucked into the side. Return to starting position. Repeat 10 to 20 times for one session a day. Increase the intensity of these exercises with a resistance band.