Exercises
Targeted stretching and strengthening exercises can improve the stability of the damaged shoulder. Below are some exercises listed, but they should only be performed in consultation with a doctor or therapist for treatment: 1) Strengthening the musclesFor this exercise, put yourself in the push-up position. The knees can lie on the floor.
Now alternately shift your body weight to a single arm and hold the tension for 10 seconds before changing arms. Depending on your progress, you can put more body weight on the arms. 10 repetitions per side.
2.) Stretching the shoulder bladeGrip the elbow of the other arm with the hand of the healthy arm and move the arm over the shoulder of the healthy arm until you feel a stretch in the shoulder blade. Hold this stretch for 10 seconds.
Repeat 3 times. 3. )exercises with Flexi-Bar 4) Strengthening the musclesStand up straight and upright.
Take a light weight in each hand. Now lift both arms sideways at the same time up to shoulder height. Then return slowly and in a controlled manner to the starting position.
15 repetitions. As a variation, the exercise can also be performed towards the front. There are also a number of machines in the gym or physiotherapy where exercises can be performed to strengthen the shoulder muscles.
It is best to discuss which of these exercises are suitable for your situation with your doctor or therapist.
- A) Chest and shouldersStand straight and upright. Grasp the Flexi-Bar with both hands.
Now make movements to the front and back. 20 seconds. 3 passes.
- B) Rotators of the shoulderPosition the left leg forward and the right leg backward.
Grasp the Flexi-Bar with your right hand and spread your arm apart. The thumb points upwards. Now move the arm 10 times from the outside to the inside. Then change sides. 3 passes.
- Exercises for the rotator cuff
- Exercises for shoulder impingement
- Physiotherapy after a shoulder dislocation
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