The socket of the shoulder is a relatively unstable joint. A piece of cartilage called the labrum forms a cup for the end of the arm bone — called the humerus — to move and helps with stability. The labrum can get damaged through injury or brittleness. Exercises and stretches can be done to reduce stiffness and discomfort in the labrum and surrounding areas of the shoulder.
Elbow Range of Motion
The most helpful stretches help increase the range of motion for the shoulder, arm and elbow. Turn your palm inward and make sure it is facing your midsection. Flex your elbow and extend it as far as you can without discomfort. This will decrease pain and prevent stiffness in your labrum and elbow.
Pendulum Movement
When you have pain or stiffness in your labrum, you will want to try stretches that loosen it and prevent additional problems. Lean over a table and put your healthy arm on it for support. Let your other arm hang down. Move that arm in a pendulum type motion. Do this for two to three minutes. If you do not feel any pain or severe discomfort, move your arm in small circles.
Hand Squeeze
You can use a rubber ball or a sponge to increase dexterity and reduce stiffness in your labrum. Take a rubber ball and place it in your hand. Squeeze it 15 times, take a 30-second break and squeeze it again. If you feel pain while squeezing the ball, use a sponge because it offers less resistance. You should do three to five sets of squeezing the sponge or ball per day when you are rehabbing a labrum injury.
Surgery
In some cases, a labrum injury will require surgery. Those surgeries include debridement, which means that a torn portion of the labrum is shaved away, and resecuring a torn labrum to the shoulder socket with sutures. Both of these surgeries can usually be performed with an arthroscope.
