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Shoulder Rehabilitation (SR)

Shoulder Rehabilitation (SR): Exercises for Recovery

Shoulder rehabilitation (SR) aims to restore strength, mobility, and function after injury or surgery. A comprehensive program includes various exercises targeting different aspects of shoulder health. Consult with a physical therapist before starting any new exercise program.

Range of Motion Exercises

1. Pendulum Exercise: Stand, lean slightly forward, and let the affected arm hang down. Gently swing the arm in small circles, gradually increasing the diameter5. Do this 2–3 times per day5.
2. Wall Walk-Up: Stand facing a wall, and “crawl” your fingers up the wall as far as possible while keeping your elbow straight2. Hold for 10-20 seconds and repeat 5-10 times per session2. Do 3 sessions a day2.
3. Bench Flexion: Place your hands on a bench and gently walk away from your hands or lean forward1. You should feel a gentle pulling in your shoulder1. Hold this for a few seconds and then walk back towards the bench1.

Strengthening Exercises

1. External Rotation with Resistance Band: Attach a resistance band to a sturdy object at waist height1. Stand sideways with your injured arm farthest from the band1. Hold the band with your elbow bent at 90 degrees and your forearm parallel to the ground1. Slowly rotate your forearm outwards, keeping your elbow tucked into your side1. Repeat for 10-15 repetitions1.
2. Internal Rotation with Resistance Band: Attach a resistance band to a sturdy object at waist height1. Stand sideways with your injured arm closest to the band1. Hold the band with your elbow bent at a 90-degree angle1. Slowly rotate your forearm towards your body, keeping your elbow tucked into your side1. Repeat for 10-15 repetitions1.
3. Shoulder Abduction: Stand or sit with your back straight and your arms at your sides4. Slowly raise your arms to the side until they reach shoulder level4. Hold this position for a few seconds4. Slowly lower your arms to your sides and repeat the exercise for 10-15 repetitions4.
4. YTWL Exercise: Lie face down on an exercise bench with a light dumbbell in each hand1. Lift your arms up and out to form a “Y” shape, then move them into a “T” shape, followed by a “W” shape, and finally an “L” shape1. Repeat for 10-15 repetitions for each letter1.

Isometric Exercises

1. Shoulder Extension (Isometric): Stand with your back against the wall and your arms straight at your sides2. Keeping your elbows straight, push your arms back into the wall2. Hold for 5 seconds, and then relax2. Repeat 5 to 10 times per session and do 3 sessions a day2.
2. Shoulder External Rotation (Isometric): Stand with the involved side of your body against a wall and bend your elbow 90°2. Push the back of your hand slowly into the wall2. Hold for 5 seconds, and then relax2. Repeat 10 times per session and do 3 sessions a day2.

Scapular Stabilization Exercises

1. Scapular Posterior Tilting: Lie on your stomach and roll your shoulders back so your shoulders are higher from the ground1.
2. Scapula Stabilization Exercise: Stand with your back against a wall, arms extended outward at a 45-degree angle, and elbows bent3. Press your elbows against the wall, bringing your chest forward3. Hold the position for at least 6 seconds, up to a maximum of 20 seconds, and repeat the exercise 10 times, holding for 6 to 20 seconds3.

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At DrStemCellsThailand (DRSCT)‘s Anti-Aging and Regenerative Medicine Center of Thailand, we emphasize comprehensive evaluations and personalized treatment plans of Cellular Therapy and Stem Cells for managing various health conditions. If you have questions about Shoulder Rehabilitation or would like more information on our services, consult with our experts today!

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References:

• “Rehabilitation for Shoulder Instability – Current Approaches”: Details closed chain exercises and shoulder exercises that involve weight being placed through the arm with the hand fixed on a surface, facilitate co-contraction of the RC and deltoid muscles, thereby enhancing joint stability, stimulating muscular co-activation and proprioception. Visit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611703/
• “Evidence Based Interventions for Shoulder Pain”: Presents evidence that suggests that passive treatment modalities such as manual therapy, electrotherapy, and taping should be avoided as mono-therapy but can in some instances,be beneficial. Visit: https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain
• “Therapeutic Exercise for the Shoulder”: Discusses that stabilization of scapula can be achieved with open chain/close chain exercises using manual resistance or wall progressing from static to dynamic (e.g. push-ups). Visit: https://www.physio-pedia.com/Therapeutic_Exercise_for_the_Shoulder