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Exercises For Shoulder Pain.Com |
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Expert Advice... |
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....From a Top Professional Physical Therapist |
Shoulder Physical Therapy
Physical therapists or physical trainers are a tremendous asset when working back to full usage of the shoulder. Their patience and guidance has pushed millions further than they would have gone on their own.
With strategic workout plans, creative incentives, and a vast knowledge of the human body, physical therapists lead the trail in muscle rebuild. Physical therapy will speed the recovery process of sprained or strained muscles, rotator cuff tears, tendinitis, or shoulder impingement. But, you can’t rush the process. Physical therapy will require dedication and perseverance.
Range-of-Motion Physical Therapy
One of the first exercises you will learn in shoulder rehabilitation is the range-of-motion exercise. Simple, it was specifically designed to reduce the stiffness of the shoulder and increase mobility.
You will need to bend over, facing the floor, and let your sore arm go limp. As it hangs, straighten your arm and begin to slowly rotate and draw circles above the ground. Start small, but as your arm gains strength, draw them larger and wider. Make sure to keep your back straight, and put your hand on your opposite thigh if you need additional support. This exercise has a good effect on rehab, speeding up healing and helping people avoid things such as frozen shoulder. If the exercise begins to feel a bit dull, add a light weight or soup cans. Don’t overdo it though. Just because you feel strong doesn’t mean you should start with 5-pound weights.
Active Assisted Range of Motion
Considered an Active Assisted Range of Motion (AAROM) exercise, shoulder flexion is a simple exercise used to ease the inflammation and pain of the shoulder. This is a basic stretching exercise that allows the muscles and ligaments of your shoulder to reawaken.
Find somewhere in your house where you can reach above your head. Then, take your injured arm and stretch as high as you can. Grab onto something, count to 5, and let go. If you can hold on for longer, go for it. You should feel your shoulder get tight, but this exercise will allow your tissues to stretch out. Repeat until you get tired.
T-bar exercise
T-bar exercises are also being performed with growing popularity by physical therapists to improve motion in the shoulder. Often incorporated into an innovative workout program, T-bar exercises are specifically designed to increase range of motion. They are not strenuous or hard if the shoulder is in working order, but if someone is recovering from a torn rotator cuff, these exercises will require determination. Start off by gripping the end of the T-bar in both hands. Using your uninjured arm, use the bar to push your arm up and out to the side of your body, forcing it to flex. Although most of the manual labor will be done with your working arm, the emphasis will be placed on the opposite shoulder. The physical therapist or trainer may introduce resistance exercises as your exercise series progresses.
For more information about shoulder exercises see - shoulder exercises.
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Expert Advice... |
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....From a Top Professional Physical Therapist |
