Torn labrums can occur in different parts of the body, including the shoulder and hip joints. Several weeks of inactivity are required before starting recovery exercises. You can perform basic stretches and strengthening exercises after this period of rest. Consult a physician before attempting to strengthen your torn labrum.
Hip Flexor Stretch
This recovery exercise is designed to improve your range of motion after a torn labrum in the hip. Lie on your stomach with your legs straight and arms at your sides. Push up from just beneath your shoulders, lifting your upper body off the ground until you feel a stretch in the top portion of your legs. Hold this position for a count of 20 to 30 seconds before lowering yourself back down. Repeat until fatigued.
Shoulder Flex Exercise
The shoulder flex exercise is designed to improve range of motion. Sit with your back flat against the back of a chair and your feet flat on the floor. From this position, shrug both shoulders, lifting as high as you can go. Once you reach this high point, hold the position for five to 10 seconds before relaxing. Repeat this 10 to 20 times or until you are fatigued.
Partial Situps
This recovery exercise will strengthen your hips and core muscles. Lie on the ground with your knees bent and feet flat on the floor. Place both hands under your neck for support. Tighten your core muscles, lifting your body slightly off the ground. Once you reach a 20-degree angle, hold this position for several seconds before relaxing back down to the ground. Repeat until you are fatigued.
Resistance Band Shoulder Exercise
Attach one end of a resistance band to a static object at shoulder height. From here, grab the other end of the resistance band with your injured arm. With your arm fully extended in front of your body, bend your arm toward yourself, bending at the elbow as far as you can go. Hold this position for several seconds before slowly returning to your extended position. Perform this exercise 10 times before finishing the exercise.
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