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Shoulder Strengthening

Thanks to medical and scientific research, people and athletes have cutting edge techniques to apply in their battles with shoulder injuries.

In a few moments, we will go over some very effective shoulder strengthening exercises that will get you back in the game, or back in the office fast.

Shoulder Exercise Safety

I first and foremost need to stress safety. It is unfortunate enough that you are suffering from a shoulder injury.

But you don’t need to make it worse by not using some common sense.

This means that exercising too soon after your injury occurred may actually be damaging.

Since your shoulder was injured, it has not been able to move around like it normally would.

Exercising helps strengthen and rehabilitate it. After using these strengthening exercises for a while, you will begin to notice an increased amount of mobility and strength.

When you begin your exercises for the first time, wait at least two days after your injury occurred.

Before beginning any exercise program, you need to properly warm up which can be done using a hot water bottle wrapped in a towel, or by gently swinging the arms.

This will be just enough to get the blood flowing.

Now that you are ready to do the exercises, lets get to them.

Isometric Internal Rotation

The first exercise for you is called an isometric internal rotation.

Go to the edge of a doorway in your home. Bend your elbow 90 degrees, keeping you elbow close to your body.

Now, lower your arm to make it level with the floor.

Finally, press your palm onto the wall for 10 seconds.

You can then repeat exercise for the other side of your body.

Frontal Raise

The second exercise is called a frontal raise using dumbbells (less than 2kg, or use a bag of sugar or tin of beans).

Put your arms to your sides and then point your thumbs upward.

Slowly begin to lift your arms to the front of your body, hold for 3 seconds when they are at the horizontal, then slowly lower.

Lateral Raise

Our third and final exercise will be the lateral raise with internal rotation using dumbbells.

Begin by standing up straight.

Keep your arms to your sides and point your thumbs toward the ground.

Begin to raise your arms to your side, at a slight forward angle.

Continue raising your arms until both arms are shoulder level, hold for 3 seconds, then lower gently.


I hope you have enjoyed putting these exercises to good use. Science has come a long way to positively help people who suffer shoulder injuries.

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