Shoulder pulls and strains can cause inflammation in the joint, resulting in weakened shoulder muscles. Rehabilitation exercises consist of stretches and small movements with light resistance to improve flexibility and build strength. You may perform rehabilitation exercises to strengthen weak shoulder muscles in the comfort of your home with little to no equipment required. Make sure to receive the green light from your doctor before exercising after a shoulder injury.
Lying Internal Rotation
Performing lying internal rotations helps strengthen the muscles in your rotator cuff. Lie on the side of the injured shoulder. Hold an empty 1-pt. water bottle in the hand of the arm closest to the ground. Rest your arm on the floor beside you and bend at 90 degrees with your palm facing upward. Slowly rotate the dumbbell toward your chest while your elbow remains on the floor. Lower your arm down to the starting position. Repeat the exercise for 20 repetitions. Add water to the bottle to increase the resistance as your strength improves.
Lying Two-hand Press
Doing the lying two-hand press exercise activates the stabilization muscles in your shoulder. Begin by lying on your back while holding a towel with both hands. Rest your hands on your chest with your hands spaced 6 inches apart. Hold the towel taut and press it up until your arms are extended and your shoulders are off the floor. Lower your arms and return to the starting position. Repeat the motion for 20 repetitions.
Standing External Rotation
Standing external rotations build strength in your rotator cuff. Stand next to a wall with your weak shoulder closest to the wall. Bend the elbow of the weakened shoulder to 90 degrees with your palm facing inward. Place your hand against the wall. Gently press against the wall for 10 seconds and release. Repeat the exercise five times.
Plank Holds
Plank holds improve stability in your shoulder joint. Begin in a pushup position. Hold your body in this position for 15 seconds. Avoid arching your back. Lower your knees to the ground to rest after each set. Repeat the exercise for four sets. Gradually increase the duration of the plank hold as your strength develops.
