Exercises for the shoulder

Being in practice for years, I have seen many patients with shoulder injuries that require rehabilitation. Shoulder injuries can occur due to various reasons, including overuse, trauma, and age-related changes. The goal of shoulder rehabilitation is to reduce pain, restore range of motion, and improve strength and function. Along with acupuncture we will discuss some of the most common shoulder rehabilitative exercises that can help patients return back to daily life.

1. Shoulder Circles

Shoulder circles are an excellent exercise to improve range of motion in the shoulder joint. To perform shoulder circles, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up towards your ears, then rotate them back and down in a circular motion. Repeat this exercise 10-15 times in both clockwise and counterclockwise directions.

1. Shoulder Flexion

Shoulder flexion is an exercise that targets the front of the shoulder and helps to improve strength and mobility. To perform shoulder flexion, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms in front of you, keeping them straight, until they are level with your shoulders. Hold this position for a few seconds, then slowly lower your arms back to your sides. Repeat this exercise 10-15 times.

1. Shoulder Extension

Shoulder extension is an exercise that targets the back of the shoulder and helps to improve strength and mobility. To perform shoulder extension, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms behind you, keeping them straight, until they are level with your shoulders. Hold this position for a few seconds, then slowly lower your arms back to your sides. Repeat this exercise 10-15 times.

1. External Rotation

External rotation is an exercise that targets the rotator cuff muscles and helps to improve strength and stability in the shoulder joint. To perform external rotation, stand with your feet shoulder-width apart and hold a light dumbbell in your hand. Bend your elbow to 90 degrees and tuck your elbow into your side. Slowly rotate your arm outwards, keeping your elbow tucked in, until your forearm is parallel with the ground. Hold this position for a few seconds, then slowly lower your arm back to the starting position. Repeat this exercise 10-15 times on each arm.

1. Internal Rotation

Internal rotation is an exercise that targets the rotator cuff muscles and helps to improve strength and stability in the shoulder joint. To perform internal rotation, stand with your feet shoulder-width apart and hold a light dumbbell in your hand. Bend your elbow to 90 degrees and tuck your elbow into your side. Slowly rotate your arm inwards, keeping your elbow tucked in, until your forearm is parallel with the ground. Hold this position for a few seconds, then slowly lower your arm back to the starting position. Repeat this exercise 10-15 times on each arm.

These are just a few of the many exercises that can be used to rehabilitate the shoulder. It is important to remember that each person's injury is unique, and their rehabilitation program should be tailored to their specific needs. Additionally, it is important to consult with a physiotherapist or healthcare professional before starting any exercise program, to ensure that the exercises are safe and appropriate for your individual needs. With the right rehabilitation program and guidance, most people can achieve significant improvements in their shoulder strength, mobility, and function.