This page has pictures of 2 common shoulder rehab exercises. They are both rotator cuff exercises using resistance bands.
|Note: If you have a shoulder injury or you are experiencing shoulder pain, it is advised that you consult with a licensed health professional. Information on this site is not intended as medical advice.|
Every shoulder injury is different, so it is important to see a health professional if you have a history of shoulder problems. Having said that, in many shoulder injuries there is an associated decrease in strength of the rotator cuff muscles.
The rotator cuff muscles help to control the position of the upper arm (humerus) during movements. The rotator cuff muscles are dynamic stabilizers of the shoulder joint and they support the ligaments and make the shoulder more stable.
One of the main motions of the rotator cuff is external rotation or simply rotating the shoulder out to the side and backwards. When the shoulders are turned inward excessively, additional pressure is placed on the shoulder joint and tendons of the rotator cuff.
Below are 2 common shoulder rehab exercises using resistance bands, but these rotator cuff exercises are also great for preventing shoulder injuries.
The neutral position for your shoulder is simply with your arm at your side. The shoulder is more stable in this position when compared to the abducted position (when the arm is raised out to the side). Master this exercise first before moving on to the next exercise.
Starting Position: Position a resistance band around a sturdy object so that is about the height of your hand. Stand with your elbow bent to 90 degrees.
Form: Exhale as you rotator your arm out to the side and away from your body. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: Make sure you keep your elbow bent at 90 degrees throughout the motion and focus on turning your shoulder out. If you straighten your elbow during this exercise, you will shift emphasis to the triceps and away from the shoulder and rotator cuff.
The abducted position simply means that the shoulder is out to the side and away from your body. The shoulder is less stable in this position when compared the the neutral position above.
Since we have to lift and raise our arms overhead it is also important to strengthen your rotator cuff muscles in this position also.
Starting Position: Stand on one end of the resistance band, and hold your arm out to the side to about 90 degrees with your palm facing down.
Form: Exhale and rotate your shoulder so that palm is facing forwards. Hold for a brief second and then lower to the starting position.
Personal Trainer Tips: Make sure that you keep your arm out to the side at 90 degrees throughout the movement.
Be mindful of the position of your neck and shoulder. Avoid shrugging your shoulders upwards, by keeping your shoulder blade down and backwards.
In order to have a healthy shoulder joint, you must have good strength and control. So these shoulder rehab exercises are great for preventing shoulder injuries and can help some people with past shoulder injuries.
If you are experiencing shoulder pain, you should consult with a licensed health professional before beginning any exercise program or doing and shoulder rehab exercises.
On this site you can learn more resistance band exercises.
You can also learn more rotator cuff exercises that could potentially be used as Shoulder Rehab Exercises.
Yours in Health,
Dr. Charles PT/PT
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