Below you will find a list of exercises that you can easily copy at home. Do 2 -3 passes per exercise with 15 repetitions each.
Exercises
Since the shoulder is stabilized by muscles, it is important to build them up to relieve the joint and support the healing of the SLAP lesion. In any case, muscular stability is important to protect the shoulder. If the SLAP lesion is in an acute phase and/or surgery has been performed, the load should be clarified with the doctor.
If there are no limitations, the patient can start with strengthening and stretching exercises. For the shoulder, the rotator cuff is important for stabilization and should always be strengthened. Exercise 1) Strengthening the rotator cuff In order to train the rotator cuff, you can bring the arm into external rotation.
Take a Theraband and attach it to a stable bar such as a railing in the hallway. Stand with your left side facing the railing and hold both ends of the Theraband in your right hand. The elbow of the right arm is bent 90 degrees and is close to the body.
During the exercise, try to keep the elbow close to the body and not away from it. The fist points forward. Now turn the arm outwards.
You can recognize this by the fact that the fist turns away from the body. A large movement amplitude is not possible here. Move outward only until you feel tension in your shoulder.
Then move the forearm back again. You can also perform the exercise with your left arm. Repeat the exercise 10-15 times for 3-4 series.
Pay attention to pain. If the pain is too strong, the SLAP lesion is still too acute and you should wait a few days before doing the exercise. Otherwise the exercise is suitable if the operation was performed several weeks ago.
Are you looking for further strengthening exercises for the shoulder? Exercises with the Theraband Shoulder Exercise 2) Stabilization of the shoulder joint (without Theraband) Stretch out both arms to the side and form a fist with both hands. Your arms are at shoulder level and your elbows are slightly bent.
Keep your upper body straight. Now perform small, fast circular movements with your arms. After 20 seconds take a break and repeat the exercise for 3-4 series.
Are you looking for more strengthening exercises for the shoulder? Exercises for the rotator cuff Exercise 3) Stretching the shoulder To stretch, fold both hands behind your back. You can perform the stretching exercise while sitting or standing.
Keep your upper body straight and your chest facing forward. Now stretch your arms backwards and walk until no more movement in the arms is possible. Hold the stretch for 20-30 seconds.
Are you looking for more stretching exercises for the shoulder? Stretching exercises shoulder Exercise 4) Improving the mobility of the shoulder As a further exercise to promote movement, fold both hands together again and place them at the back of your head. The arms are angled and the elbows point upwards/outwards.
Pull your elbows back and keep them there. The chest is directed forward and the shoulders are left behind. Also hold this stretch for 20-30 seconds. Are you looking for more flexibility exercises for the shoulder? Mobility exercises shoulder
