Your shoulders can be one of the most frustrating joints. They can be very easy to injure and rehabilitating them correctly can be tricky. Unfortunately, once you injure your shoulder, you’re more likely to hurt it again in the future. However, there are exercises you can do to strengthen your shoulders and increase your range of motion!
If you’re unsure about the cause of your shoulder pain, make an appointment! If you can’t figure out what the origin of your pain is, there may be an underlying issue or condition that can be treated. If the pain lasts more than two to three weeks, give us a call! Certain causes of shoulder pain, such as rotator cuff injuries and frozen shoulder, get worse over time and may require surgical intervention.
The Best Ways To Prevent Shoulder Injury/Reinjury:
Stretches
Stretching before you start exercising is always important, but it’s especially key when rehabbing. Stretching the muscles that you intend to strengthen is important for restoring range of motion and preventing further injury. If you’re looking for stretches, these 4 can help you prevent reinjury and restore range of motion:
Exercises
Increasing strength and flexibility is the best way to keep your shoulders healthy and prevent injuries. When completing any of these exercises, it’s vital that you focus on form over the amount of weight you’re moving. Poor exercise technique can cause additional damage and create more trouble down the road. If you’re unsure about form or want to put less stress on your shoulders, use resistance bands instead of free weights. When lifting to strengthen your shoulders, make sure to include these exercises:
- Standing Row with Resistance Bands
- External Rotation with Arm Abducted
- Internal and External Rotation
- Elbow Flexion and Extension
For a comprehensive plan to prevent or rehabilitate a shoulder injury, you can download a PDF here from the American Academy of Orthopedic Surgeons.
Rehabilitation
Whether you’re unable to exercise due to a recent injury or you’ve just gone through the exercises above, these techniques will help minimize swelling and prevent future injuries.
- Rest
- Ice Therapy
- Physical Therapy
If you’ve injured your shoulder and the above techniques aren’t helping improve your pain levels or range of motion, it’s time to give us a call! Our team is composed of several orthopedic surgeons that have dedicated their career to this complex joint! We proudly provide the most advanced orthopedic care in Manhattan and would love to help you get back to doing the things you love.