The two most common shoulder conditions are instability and impingement of the joint. Instability of the shoulder causes the joint to become separated or loose, which can lead to dislocation. An impinged shoulder is when the tendons become inflamed and get pinched between the bones, creating pain and limiting movement. In both cases, the rotator cuff muscles are often to blame, becoming weak and unable to hold the arm in the shoulder socket. Strengthening the rotator cuff is vital to returning function to the shoulder.
External Shoulder Rotation
Step 1
Attach one side of exercise tubing to a door at hip level.
Step 2
Roll up a towel and place it between your elbow and your side with your elbow bent at 90 degrees.
Step 3
Stand with the tubing on your left and grasp the other end in your right hand.
Step 4
Rotate your right arm away from your body, pressing the towel into your side.
Step 5
Repeat 10 times and reverse arms.
Internal Shoulder Rotation
Step 1
Stand with the tubing attached to a door on your right side and grasp other end in your right hand.
Step 2
Hold your right arm slightly out from your body and rotate your arm across your body while pressing the towel to your side.
Step 3
Repeat 10 times and reverse arms.
Posterior Shoulder Lift
Step 1
Stand on the middle of the exercise tubing with one foot and place the other foot slightly behind you in a lunge position. Hold the tubing in both hands.
Step 2
Bend forward at the hip to 45 degrees at your hips and pull your shoulders back.
Step 3
Lift your hands behind you with palms facing up and elbows straight.
Step 4
Lower your arms back to your side.
Step 5
Repeat 10 times.
Seated Push-Up
Step 1
Sit on a chair or bench and place your hands on the chair beside your hips.
Step 2
Push up on your arms, attempting to lift your body off of the chair.
Step 3
Slowly lower yourself back to the chair.
Step 4
Repeat 10 times.
Tips and Warnings
- All exercises should be done slowly and with controlled movement.
- Avoid overhead activities or ones that apply heavy resistance to the shoulder at your extreme range of motion. Always check with your physician before beginning an exercise program and stop any exercises that increase or cause pain.
Things You'll Need
- Towel
- Exercise tubing
- Chair or bench
References
- Cyclone Sports Medicine, Iowa State University: Shoulder Protocols
- "Medical Exercise Specialist Course Manual"; Micheal K. Jones, MS, RPT and Jeffrey Wright, RPT; 1992
