Muscle Strengthening and Stretching
Many muscles surround your shoulder and lower back. When all of these muscles are working together well, they serve to stabilize your shoulder joint. When your shoulder is stabilized, there is less strain on your shoulder joint and muscles when you are active.
Before treating you, a doctor or therapist will evaluate your body mechanics. The therapist may:
- Watch how your shoulder moves as you perform activities, including your shoulder joint and your shoulder blade
- Observe your spine and posture as you stand or sit
- Check the range of motion of your shoulder joint and spine.
- Test different muscles for weakness or stiffness
- Check to see which movements seem to cause or worsen your pain
After testing and examining you, your physical therapist or doctor will know which muscles are too weak or too tight. You will then start a program to stretch out your muscles and make them stronger.
The goal is to teach you proper techniques for using your shoulder with everyday activities, at work, or during sports. Exercises can help you heal from an injury and avoid re-injury.
Exercises for you shoulder
The goal for you is to function as well as possible and to feel little or no pain at all.
To achieve this you physical therapist will treat your shoulder pain and also help you strenghten and strech the muscles around your shoulder. He will also teach you new and proper tehniques in order to be able to use and move you shoulder in your every day activity or in your sports activity.
It is very important that before you start exercising to consult your physical therapist and he has to make sure that you are doing the exercises corectly . If you feel pain notify your therapist and he will change the way to do the exercises and even creat new ones that fit you better.
Most of the exercises for shoulder pain are either strenghtening or streching for the muscles and tendons of your shoulder joint.
Exercises to stretch your shoulder include:
- Stretching the back of your shoulder (posterior stretching)
- Hand up your back stretch (anterior shoulder stretch)
- Anterior shoulder stretch – towel
- Pendulum exercise
- Wall stretches
Exercises to strengthen your shoulder:
- Internal rotation exercise – with band
- External rotation exercise – with band
- Isometric shoulder exercises
- Wall push-ups
- Shoulder blade (scapular) retraction – no tubing
- Shoulder blade (scapular) retraction – tubing
- Arm reach
Some streching exercises for shoulder:
Strenghtening for Shoulder Pain
Remember! When you feel pain you have to have a check-up with your doctor or a specialist , a Physical Therapist or a Chiropractor.
Shoulder, or rotator cuff, pain can be caused by many reasons and that’s why you should have a health expert diagnose it.
Source : Medline Plus
C. Benjamin Ma, MD, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.