Shoulder injuries, such as rotator cuff tears, shoulder impingement, and labral tears, can strike without warning, causing not only pain but also hindering your ability to perform daily tasks and pursue your passions. While accidents may be unpredictable, taking proactive measures to prevent shoulder injuries is essential whether you’re an athlete, a fitness enthusiast, or simply someone who values pain-free movement.
One of the most effective approaches is through exercise therapy– a powerful arsenal of techniques designed to strengthen, stabilise, and stretch the muscles and tendons surrounding the shoulder joint1. Let’s explore the different range of rehabilitation exercises that can help you build shoulder resilience and keep injuries at bay.
1. Scapular (Shoulder Blade) Stabilisation Exercises
Scapular stabilisation exercises focus on the muscles that support the shoulder blade, promoting better posture and reducing the risk of injuries such as rotator cuff strains and shoulder impingement. Here are some routines that can be incorporated into your regular workout routine, aiming to do them at least 2-3 times a week.
- Scapular Retractions
a. Stand or sit with your back straight.
b. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
c. Hold the squeeze for a 5-10 seconds, then relax.
d. Repeat for a set of 10-15 repetitions.
- Wall Slides
a. Stand with your back against a wall, feet about shoulder-width apart.
b.Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall.
c. Raise your arms as high as possible without letting your lower back arch.
d. Hold for a few seconds, then lower your arms back to the starting position.
e. Perform 2-3 sets of 10-15 repetitions.
- Shoulder Blade Squeezes
a. Sit or stand comfortably with your arms by your sides.
b. Squeeze your shoulder blades together as tightly as possible.
c. Hold the squeeze for 5-10 seconds, focusing on the muscles between your shoulder blades.
d. Relax and repeat for a set of 10-15 repetitions.
With all exercises, start with lighter weights/resistance bands, gradually increasing the intensity as your strength improves. Remember to maintain proper form and consult a fitness professional or physiotherapist if you’re unsure about your technique. These exercises will enhance the stability of your shoulder complex and promote overall shoulder health.
2. Rotator Cuff Strengthening Exercises
The rotator cuff muscles play a pivotal role in maintaining shoulder joint stability, making them a prime focus of shoulder physiotherapy. These muscles are susceptible to injuries such as rotator cuff tears – a common ailment that can result from repetitive overhead movements or sudden trauma. By engaging in targeted rotator cuff strengthening exercises, you create a protective shield around the joint, reducing the risk of injuries like these. Internal and external rotations, side-lying external rotations, and prone horizontal abduction exercises work together to enhance the strength and endurance of these essential muscles. A strong rotator cuff not only wards off injuries but also supports your shoulder during various activities – from lifting groceries to swinging a tennis racket.
3. Plyometric Exercises
Life is dynamic, and so are our movements. Shoulder injuries can occur when we’re unprepared for sudden, forceful actions. Plyometric exercises, characterised by their explosive and controlled nature, introduce an energetic element to your fitness routine, replicating the kind of rapid, impactful movements that shoulder joints often experience. By engaging in plyometrics, you cultivate essential qualities of strength, power, and agility2 – attributes that prove invaluable when it comes to injury prevention. Just imagine the resilience you’ll gain from performing activities like medicine ball throws, plyometric push-ups, and jump squats. Through these upbeat routines, your shoulders learn to adeptly navigate swift movements, significantly reducing the chances of injuries during unexpected challenges.
4. Shoulder Stretches
Tension can sometimes creep into the muscles surrounding the shoulder joint, limiting its range of motion and exposing it to injuries such as strains and tears. This is where stretching exercises shine. By integrating doorway stretches, cross-body arm stretches, and sleeper stretches into your everyday exercise routine, you can gradually improve your shoulder’s flexibility. The best part is, these exercises can be performed anywhere, even in the office, making it convenient to incorporate them into your daily activities. Regular stretching not only reduces the risk of injury but also helps in post-exercise recovery, enhancing your overall shoulder health.
Your shoulders are intricate structures that play a central role in your physical capabilities. By taking proactive steps to prevent injuries through shoulder rehab exercises3, you can enjoy pain-free movement and pursue your activities with confidence. Whether you are recovering from an injury, striving for peak performance, or simply seeking to enhance your shoulder well-being, The Movement Laboratory is dedicated to designing tailored exercises that cater to your unique needs. Remember, prevention is the key, and the investment you make in your shoulder health today can pay off in a lifetime of pain-free movement. So, let’s get started on the path to shoulder well-being! Contact us today to know more!
References
1. Liaghat, B., Pedersen, J. R., Husted, R. S., Pedersen, L. L., Thorborg, K., & Juhl, C. B. (2023). Diagnosis, prevention and treatment of common shoulder injuries in sport: Grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF). British Journal of Sports Medicine, 57(7), 408-416. https://doi.org/10.1136/bjsports-2022-105674
2. Kons, R. L., Orssatto, L. B., De Pauw, K., Meeusen, R., Trajano, G. S., Dal Pupo, J., & Detanico, D. (2023). Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Medicine – Open, 9(1), 1-19. https://doi.org/10.1186/s40798-022-00550-8
3. Zarei, M., Eshghi, S. & Hosseinzadeh, M. The effect of a shoulder injury prevention programme on proprioception and dynamic stability of young volleyball players; a randomized controlled trial. BMC Sports Sci Med Rehabil 13, 71 (2021). https://doi.org/10.1186/s13102-021-00300-5