Rehabilitation exercises for anterior labrum tears of the shoulder are designed to improve range of motion in your shoulder as well as strengthen your triceps, bicep and shoulder muscles. In strengthening the muscles around your labrum, you will help stabilize your shoulder joints, reducing pain and tension in these regions.
Shoulder Rotations
This shoulder rotation exercise will improve range of motion in your injured shoulder as well as stretch the ligaments and joints in your shoulder. Stand in front of a table with your healthy hand placed directly on the table for balance. From here, lean forward, letting your injured arm dangle down toward the ground while your back is at a 45-degree angle. From this position, rotate your shoulder in a circular motion, continuing to rotate until you perform a 360-degree rotation. Repeat 10 times in clockwise and counterclockwise motions until fatigued.
Shoulder Shrugs
Shoulder shrugs will help you improve range of motion while simultaneously strengthening your shoulder and back muscles. Stand up straight with your knees slightly bent and arms at your sides. From this position, shrug your shoulders up, bringing them as high as you can without feeling pain. Hold for several seconds before relaxing. Repeat 10 times or until you are fatigued. As you improve, increase the amount of time you hold your shoulders in a shrug position.
Lateral Lifts
Lateral lifts will help you strengthen your shoulder muscles as well as improve range of motion in your shoulders. Stand up straight with a 2-lb. weight in each hand. From here, extend your arms at to your sides, lifting them up until they are at shoulder height. With your arms slightly bent at the elbows, hold your arms up for two seconds before bringing them back down. Repeat 10 times or until you are fatigued.
Shoulder Extensions
This shoulder extension exercise will help reduce tension on your shoulder joints while helping you rehab your torn labrum. Sit up straight on a bench with your feet flat on the floor and arms at your sides. From here, bend your shoulder blades backward, holding them back as far as they can go without pain. Hold this position for a count of five seconds before returning to your original position. Repeat this motion 10 times or until you are fatigued.
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