A shoulder sprain is a stretching or partial tear of the ligaments that support your shoulder bones and muscles. Shoulder sprains can occur as the result of moving your arm out of its normal range of motion when lifting weights or throwing a ball -- or due to a fall or direct blow. As part of your rehabilitation, you will likely be sent to physical therapy and prescribed home exercises in order to strengthen and restore motion in your shoulder.
Shoulder Rotation
A shoulder rotation exercise can help increase strength and range of motion in your shoulder following a sprain. Sit in a chair beside a table. Bend your arm at your elbow and position your forearm on the table. Slide your forearm back and forth on the table. Never complete this exercise to the point where you are experiencing pain in your shoulder. Complete three sets of 10 repetitions of this exercise daily.
Shoulder Abduction
Shoulder abduction focuses on your ability to raise your arm up and away from the center point of your body. Sit with your back straight and your affected arm at your side. Slowly raise your arm out away from your body. Your elbow should be straight and your palm should be facing toward your body. Straighten your arm until it is at the same height as your shoulder. Avoid tilting your body or shrugging your shoulders as you complete this exercise. Hold your arm straight out for a count of 10 seconds. Relax and repeat. Complete three sets of 10 reps daily.
Shoulder Blade Squeeze
The simple act of squeezing your shoulder blades together can help strengthen and increase the range of motion in your shoulder. Stand with your back straight and your shoulders relaxed. Tuck your chin downward. Push your shoulder blades slightly backward and squeeze your shoulder blades together. Squeeze as tight as you possibly can without causing yourself any pain. Hold this position for a count of five seconds. Relax and repeat 10 times. Try to complete this exercise three times each day.
Wall Presses
Wall presses are an exercise that can help strengthen your shoulder muscles following a sprain. Stand with your hands against a wall. Your hands should be close together but not touching each other. Keep your elbows straight and press against the wall as you squeeze your shoulder blades together. Hold this position for a count of five seconds. Relax and repeat three sets of 10 repetitions daily. Never complete this exercise -- or any other exercise -- to the point where you are experiencing severe pain. Mild discomfort is acceptable. Exercises should be completed until pain is completely gone.
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