Recovering after a shoulder problem may not be easy: here are 5 valuable exercises for rehabilitation!
The “painful” shoulder is a problem that affects more and more people, of all ages, sporting and otherwise. Thanks to a correct anamnesis and the execution of diagnostic clinical tests, it is possible to identify the cause, which is usually a product of many factors linked to the state of health of the various anatomical components of the shoulder.
Many pathologies, including calcific tendinopathy, caused by the presence of calcium deposits inside the tendons of the rotator cuff, or conflict syndrome, are characterized by a very intense pain symptomatology, and in the presence of pain, it tends to limit shoulder movements. The analgesic attitude favors the formation of adhesions that significantly limit the movements of the shoulder, sometimes resulting in a picture of “frozen shoulder”.
Active or passive mobilization and rehabilitation exercises play a fundamental role in recovery after a shoulder injury or in prevention. They are the “daily medication” to be taken to restore or maintain movement, strength and proprioceptive coordination steroids on california-muscles, primary requirements for a painless shoulder.
The orthopedic pathologies affecting the shoulder have specific indications and specific rehabilitation programs also marked by the right timing of “administration”. In such situations, the therapist is necessary for advice, adequate mobilizations, and suitable and targeted home exercises.
5 exercises for shoulder rehabilitation
The specific reinforcement exercises for the rehabilitation of the shoulder represent the first approach to a mild conflict pathology and, in those who cannot undergo surgery, they are useful in alleviating painful symptoms.
Physical, therapeutic or rehabilitation exercise, targeted, carried out daily and obviously taught by a professional in the sector, is an effective prevention against the onset of future problems and shoulder pain (Littlewodd et al., 2015). The exercises for shoulder rehabilitation the following have been chosen in a wide range of possibilities, taking into consideration the need to contrast the posture that we are usually forced to maintain throughout our day.
- Starting position: relaxation and decorating exercise for the shoulder can be performed in 3 positions, sitting, standing or in a prone position.
- Execution: with the arm completely relaxed, small and slow movements of swinging or circling must be made, with a maximum weight of 2 kg in the hand or fixed to the wrist.
- Repetitions: to be performed for a time of 2-3 minutes.
- Starting position: it can be performed in three positions, sitting, standing or lying on your back, even if you prefer the supine position. With the fingers of the hands crossed between them and the outstretched arms resting on the abdomen.
- Execution: perform a light traction and slowly raise the limbs up to the head or at least to the point where you feel a stretch, without pain, and then always bring them back to the abdomen. Maintain the maximum position for 20 seconds.
- Repetitions: 20 seconds for 3 repetitions.
- Starting position: standing, in front of an open door, rest both hands and forearms on the side uprights with the elbows flexed at 90 ° and at the same height as the shoulders.
- Execution: take small steps slowly with the whole body up to the point where you feel a stretch in the front area of the shoulders. Once you have reached the maximum possible position, hold it for 20 seconds.
- Repetitions: Repeat the exercise 3 times for 20 seconds each.
- Starting position: Standing with your back facing the wall and your arms extended outwards at 45 ° and elbows flexed. Place your elbows on the walls, placing a pillow or towel on the wall.
- Execution: Push your elbows against the walls bringing your upper body forward. Hold the position for a minimum of 6 seconds, up to a maximum of 20 seconds.
- Repetitions: 6 to 20 seconds and repeat 10 times.
Deltoid and supraspinatus
- Starting position: Stand with an elastic band or weight held in your hand. With the arm extended, abducted and the thumb pointing downwards.
- Execution: lift the limb remaining about 10 cm below the height of the shoulders and then slowly return to the starting position.
- Repetitions: Do 10 repetitions for 2 or more sets until the shoulder muscles feel a little tired.
Posology of the exercises
In post-surgery for reconstruction or shoulder prosthesis, in a conflict syndrome or in the presence of pain, it is necessary to consult a professional. For the prevention of future probable pathologies, the advice is to do the exercises every other day, at least 4 times a week. In particular in strengthening exercises it is necessary to feel that the affected muscles have worked, up to a feeling of tiredness, without however experiencing any pain or discomfort. Of course, your therapist will tell you when you are ready for the exercises and when it is better to keep the joint at rest, perhaps with a guardian to protect and keep it immobile.
There is no better time of day to do the exercises and there is no time limit to stick to and then stop doing them. It takes up to three months to obtain results which then remain consolidated over time, but the advice is to do them as long as you feel the need.