Exercises/therapy for a ligament injury in the shoulder | Exercises in case of a rupture/extension of the ligament

Exercises/therapy for a ligament injury in the shoulder

Exercises to increase mobility and strength are also indispensable for the success of therapy for ligament injuries to the shoulder. 1. stretching: Stand sideways next to a wall and place the injured arm close to the wall at shoulder level against the wall so that it points behind the body. You should now feel a stretching in the shoulder and chest area.

Hold this for 20 seconds. 2nd stretch: With the hand of the healthy arm, grasp the elbow of the other arm and move it over the healthy shoulder so that you feel a stretch in the damaged shoulder. Hold the stretch for 20 seconds.

3. strengthening and coordination: stand or sit up straight. Now pull the shoulders towards the ears, hold the position for 2 seconds and then push the shoulders as far as possible towards the floor. Repeat the exercise 15 times.

4. strengthening and stretching: Stand with your face against a wall. Place both hands on the wall at chest height and bend your elbows. Imagine you would do push-ups against the wall.

Do 15 repetitions and 3 passes. 5. strengthening: Take a light weight in each hand. Stand straight and upright.

The legs are shoulder width apart. At the same time, lift your arms to shoulder level, stretching them sideways away from your body. Hold this position for 5 seconds and lower your arms again.

10 repetitions.

• 1. stretching: stand sideways next to a wall and place the injured arm close to the wall at shoulder height against the wall, so that it points behind the body.

  You should now feel a stretch in the shoulder and chest area. Hold this for 20 seconds.

• 2. stretching: with the hand of the healthy arm, grasp the elbow of the other arm and pass it over the healthy shoulder, so that you feel a stretch in the damaged shoulder.

  Hold the stretch for 20 seconds.

• 3. strengthening and coordination: stand or sit up straight Now pull the shoulders towards the ears, hold the position for 2 seconds and then push the shoulders as far as possible towards the floor. Repeat the exercise 15 times.
• 4 Strengthening and stretching: Stand with your face against a wall.

  Place both hands on the wall at chest level and bend your elbows. Imagine you would do push-ups against the wall. Do 15 repetitions and 3 passes.

• 5.

  strengthening: Take a light weight in each hand. Stand straight and upright.The legs are shoulder-wide apart. At the same time, raise your arms to shoulder level, stretched sideways away from your body. Hold this position for 5 seconds and lower your arms again. 10 repetitions.