Shoulder stabilisation exercises pdf

This exercise targets the biceps brachii, rhomboids, and erector spinae muscles. Swimming rowing and using cross country ski simulators are all good exercises for developing strength coordination and endurance. The side lying shoulder flexion promotes rotator cuff strength and shoulder stability, reducing the risk of shoulder injuries. These may include exercises to strengthen the muscles around your shoulder blade, improve your posture, stretching exercises andor strengthening the rotator cuff. Strength is the second component of shoulder rehabilitation and consists of dumbbell, tubing, and functional exercises. It is prone to injury, but doing specific exercises can help prevent this. Rotator cuff and shoulder rehabilitation exercises.

Slowly return your arm to your side, not allowing the tubing to pull your arm back quickly. These scapular stabilization exercises are great for building rock solid, stable and healthy shoulders. These exercises are designed to open the chest and shoulder and reverse forward shoulder posture while gently strengthening the muscles that support the mid back. A commonsense approach to addressing shoulder instability. The serratus anterior and rhomboid muscles hold this bone flat against the rib cage. Top 10 exercises to relieve shoulder pain and increase. Eric serrano, this press hits every small muscle involved in stabilizing the shoulder from the rotator cuff to the labrum in addition to the big movers like the deltoids. If you have access to a fitness center, this exercise can also be performed on a weight machine. In particular, scapular stabilization shoulder blade is important for producing the normal movement patterns required in the shoulder joint to return to. Keeping active with shoulder pain versus arthritis.

Avoid activities and positions that threaten your shoulder s stability while practicing those that you can perform with confidence. Theyll help prevent painful injuries and training setbacks, plus the embarrassment of a crumbling arm when your shoulder gives out on the court or in the gym something wed all rather avoid. Stability exercises for the shoulder are an important part of the rehabilitation process. Shoulder stability exercises for sports injury rehabilitation. Squeeze your shoulder blades back and together and hold for five seconds. Performing the exercises two to three days a week will. Once these are too easy, progress to the intermediate scapular stability exercises. Fun shoulder exercises for kids ot mom learning activities. Push through your hands, keeping your elbows straight.

Jobes shoulder exercises memorial hermann health system. Gently squeeze your shoulder blades together and down as you lift your arms away from the wall. The sequence finishes with two alignment exercises to help you return to an optimal neck and shoulder position open book 5 reps per side. As your shoulder blade strength and control improves, the. If you suffer from shoulder pain due to shoulder subluxation, frozen shoulder, or spasticity, then talk to your pt about adding electrical stimulation to the mix. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Often your first step towards gaining shoulder pain relief is to understand your body and push yourself to exercise.

After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. As a result, strengthening the muscles around the scapula is essential for rehabilitating your shoulder. An assessment of your shoulder will be done, and from this, an individual programme of exercises given. Only prescribe one exercise from each section at any one time. While keeping your body still raise weights in front of the body to shoulder height. Shoulder anterior stabilisation oxford university hospitals. Scapula strengthening exercises early shoulder rehab. Fundamental shoulder strengthening exercises for competitive swimmers written by behnam liaghat, recognized specialist by the international federation of sports physical therapy, based in denmark at the university of southern denmark. All parts of the shoulder work together to achieve rotation and stability.

Rotator cuff and shoulder rehabilitation exercises to ensure that this program is safe and effective for you, it should be performed under your doctors supervision. The rotator cuff is made up of four muscles supraspinatus, infraspinatus, subscapularis, and teres minor and their tendons. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees like the angle of the letter l. Shoulder exercises for stroke patients from expert ot. Keeping your elbows straight, and your arms hanging down, raise your arms up to ear level, with your palms are facing down. If you have rotator cuff injuries, a shoulder impingement, frozen shoulder, or simply need to strengthen your back, these exercises are for you. These exercises can be performed a few times per week to maintain appropriate strength and postural control of your shoulder to help prevent future problems.

Make sure to rest from all painful activities until swelling subsides. The 30 best shoulder exercises are the best exercises for shoulders and will help build bigger, broader, muscular shoulders. Rotator cuff and shoulder conditioning program orthoinfo aaos. Push with a plus start in a push up position hands shoulder width apart. Shoulder rehabilitation treatment includes activity modification, stretching, and strengthening the affected limb. Strengthening exercises mammoth orthopedic institute. Similar to your stretching program, the strengthening exercises should not cause significant pain. Push your chest away from the floor, spreading your shoulder blades apart. Start by doing 5 repetitions of each exercise, 3 times a day. Generally, they should only be performed provided they do not cause or increase pain. Frozen shoulder also known as adhesive capsulitis is a condition in which the shoulder is stiff, painful, and has limited motion in all directions. Rehabilitation, shoulder, instability, exercise, assessment, rotator cuff. Each set of exercises is listed in order of treatment progression and can also be used for functional. Squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side.

Always warm up your shoulder before performing your frozen shoulder exercises. Principles of biomechanics, kinesiology, and electromyography will be explained and youll learn how to increase targeted muscle activation, improve scapular muscle activation sequencing, and challenge shoulder stability. The rotator cuff is a group of four muscles that stabilize the shoulder. For more health advice from physiotherapists see leaflets and guides. Nonsurgical rehabilitation for multidirectional shoulder instability. Do these simple exercises three to six times per week to relieve shoulder pain. The athlete starts with the hand to the inside of the opposite knee. Combining estim with shoulder exercise to reduce pain. Pull your shoulder blades downward and hold for five seconds. You should feel this exercise at the back of your shoulder and into your upper back equipment needed. I reached out recently to jason dierking, the strength and conditioning coach for the swim team at the university of louisville, for his favorite scapular stability exercises for swimmers. Always be sure to ice your shoulder after you complete your exercises.

Here they are with jasons pointers for doing them properly. Make sure to keep your back straight during the exercise. Pick up the bottle with your right hand and stretch your arm straight out in front of you. When the shoulder is injured, the muscles that control your scapula and some of your normal shoulder motion can malfunction. This movement is the holy grail of shoulder stability and may be pound for pound the hardest dumbbell exercise known to man. Shoulder stability exercises functional resistance training. The best thing about it, they only take a few minutes and can be done without weights. All exercises performed should be within pain and comfort. This video shows four simple scapula strengthening exercises that can be done in early phases of postoperati.

The shoulder girdle is comprised of 4 joints more than 15 muscles work to stabilize and move the shoulder the shoulder joint has a very large range of motion which decreases its ability to stabilize. Your upper arm should rest comfortably against your side. Place your little fingers on the wall with your elbows straight. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your shoulder. Stand with feet shoulder width apart and dumbbells held at the side with an overhand grip. Shoulder stabilization exercises standing lower trap stand facing a wall.

As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Pdf rehabilitation for shoulder instability current approaches. Keep your elbow straight and lift your arm in front of you to the height of your shoulder. Frozen shoulder exercises are usually the cornerstone of treating frozen shoulder. Rotator cuff sprain and strains university of california. Stability exercises stability exercise focus on your core stomach muscles to provide support to your back and give you a strong base in which the rest of your body can work well. Bending over at the waist and balancing with the good arm let the stiff side relax and swing with gravity. Using an ice pack, learning how to protect your joints and being aware of your posture will help cases of shoulder pain. When the shoulder is injured, the muscles that control. We recommend that you repeat these exercises twice a day. When you injure these muscles, exercising it is the best way to recover. It provides stability and strength for the shoulder joint, anchoring the humerus upper arm bone to the scapula shoulder blade so that movements of the arm can occur in a.

Exercises for shoulder muscle and joint problems nhs inform. The scapula aka shoulder blade is the origin of the shoulder joint. Elevatethearmsusingthehealthyarmtoguidethe injuredarm. Fatigue and some soreness after the workout are acceptable, but. The rotator cuff is an integral part of the anatomy of the shoulder. They should be performed within your comfort zone unless otherwise instructed. We will be demonstrating and explaining seven evidence based shoulder exercises. Lie on your stomach with your forehead resting on a. Begin by tying a piece of elastic exercise material to a doorknob.

Periscapular strengthening exercises home exercise program shoulder flexion squeeze your shoulder blades together. Improving shoulder stability and strength darrell barnes, lat, atc, cscs st. This helps the shoulder girdle muscles to work most effectively. This program targets mostly muscles on the back of your shoulder and arm that are important for everyday tasks.

Stand with hand placed on physioball against a wall active. Below are examples of these muscles and why they are important. Stretching exercises this handout illustrates some basic range of motion exercises for the shoulder. These video shows the whole movement so dont worry if you cant do it all.

Pushing games can be fun shoulder exercises for kids, as they encourage your child to activate the shoulder girdle muscles through pushing hard. When you practice these stroke recovery exercises, aim for at least 10 repetitions each. Derby shoulder instability rehabilitation programme. This isnt your average rotator cuff and scapula article. This is the starting position for the facedown stabilization exercises in this series. Home exercises for the unstable shoulder uw orthopaedics. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Wheel barrow on gym ball lie with your stomach on a large gym ball. Static shoulder exercises work the muscles in the shoulder without moving the. Use an elastic stretch band of comfortable resistance. Background o the scapula is the base of support to shoulder joint and all movements of the upper extremity o poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as.

Scapular stabilization exercises the scapula aka shoulder blade is the origin of the shoulder joint. Lift one shoulder and bring it toward the opposite knee. This is a good exercise for the scapular stabilizers. Make sure your hand is at the height of your shoulder and your arm is straight. Download the pdf below for exercises that can help to ease shoulder pain and prevent future symptoms. Start with a 10minute routine and gradually increase the duration as you get stronger and more flexible. You will be shown exercises to maintain movement in your neck, elbow.