Left shoulder labrum and ligament rehabilitation exercises are designed to strengthen the muscles that surround the labrum, providing your shoulder with a stable base for your injured shoulder. While the initiallcartilage tear may require surgery and weeks of inactivity, once the tear itself has healed, rehabilitation exercises can help restore the range of motion and flexibility to your shoulder. Check with your health care provide before doing new exercises.
Passive ROM
Passive range of motion exercises do not use the muscles in your left shoulder, and they can be performed with a physical therapist or by you alone. They range from shoulder rotations to shoulder extensions. To perform a basic shoulder rotation, bend at the waist, bend your knees slightly and place your right hand on a static object at waist height to stabilize your body. With your arms hanging down, rotate your left arm by gently moving your shoulder in a clockwise rotation. If done correctly, your biceps and triceps should not be engaged during this exercise. Rotate your arm smoothly in a circular motion until fatigued. Repeat in a counterclockwise motion.
Active ROM
Active range of motion exercises help strengthen the ligaments and cartilage in your injured shoulder by moving your shoulder for extended periods. Stand up straight with your arms at your sides and your knees slightly bent. Rotate your left arm back and up, creating a circular motion with your arm as you do so. Keeping your arm fully extended, continue to rotateit, using your shoulder and back muscles for support until you have rotated your arm back to its original position. Repeat 10 times or until fatigued.
Strengthening
Strengthening exercises help you strengthen the muscles in and around your shoulder, helping to stabilize your shoulder and reduce risk of reinjury. Strengthening exercises range from resistance band curls to lat dumbbell raises. To perform a lat dumbbell raise, hold a dumbbell in each hand with your knees slightly bent and your arms at your sides. Extend your left arm out and away from your body, lifting your arm slowly until it is at shoulder height. Hold this position with your elbow slightly bent before bringing our arm back downs slowly. Repeat 10 times or until fatigued.
Shoulder Lifting
After weeks or months of rehabilitation, perform exercises that test the success of your rehabilitation and reveal areas needing more work. Shoulder lifting exercises help test your ability to pick weighted objects off the floor. Start with a resistance band, and place your foot on one end of the band. Curl up the band with your left wrist, using your shoulder and core muscles to bring your left hand up to shoulder height. After successfully doing this, try lifting small static objects, such as boxes and book,s off table tops to see if you feel any pain. The final step should be lifting objects off the floor, forcing you to utilize all your shoulder and back muscles for lifting.
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