The journey of recovery after injury can be challenging, but ensuring you are carrying out the correct rehabilitation exercises can positively impact your recovery and healing time.
Incorporating certain shoulder exercises after an injury into your workout routine can assist with rebuilding back strength and mobility in and around your shoulder as well as your rotator cuff.
Performing shoulder exercises after injury will speed up your return to everyday tasks and sports, improving your physical health. Additionally, consistency with rehabilitation will improve mental health by speeding up your return to your normal daily activities and hobbies.
While these exercises detailed below are good for improving shoulder flexibility, strength, endurance and resilience, it’s very important that you consult with a medical professional before exercising to avoid reinjury or further damage. Some of these exercises may not be suited to your recovery, depending on the nature and extent of your injury.
Shoulder Strengthening Exercises After Injury
Efficient recovery is dependent on the exercises you perform and how often. It’s important to incorporate shoulder-strengthening exercises to rebuild the strength in your shoulder muscles and ligaments, which improves movement and function. Shoulder strengthening exercises after injury include:
Isometric Static Shoulder Flexion
Begin by standing facing the wall with your arms close to your sides and your elbows bent at a 90-degree angle.
Make your hand into a fist and place it against the wall.
Begin to push the wall away from you as much as you comfortably can.
Hold this position for 20-30 seconds then relax and repeat for 3 sets of 5 repetitions.
Isometric Static Shoulder Extension
Begin by standing with your back flat against a wall with your arms close to your sides and your elbows at a 90-degree angle.
Place your hands into a fist and begin by using your elbows to push the wall away from you. Only doing so within a comfortable range.
Hold this position for 20-30 seconds then relax and repeat for 3 sets of 5 repetitions.
Shoulder Exercises After Rotator Cuff Injury
Effective shoulder exercises after a rotator cuff injury are fundamental to restoring functionality, reducing pain and preventing further injury. Consistency in performing these exercises can accelerate the healing process and promote a quicker return to normal activities. Effective shoulder exercises include:
Isometric Static Shoulder External Rotation
Stand side on to a wall with the arm that’s next to the wall close to your side and your elbow bent at a 90-degree angle.
Place the back of your hand against the wall and carefully push the wall away from you.
Hold this position for 20-30 seconds then relax and repeat for 3 sets of 5 repetitions.
Isometric Static Shoulder Internal Rotation
Stand facing a corner wall or a door frame and have one arm bent 90 degrees at the elbow whilst close to your side.
Place the palm of your hand against the corner wall or door frame.
Carefully push your hand into the wall as if you are rotating your hand to your stomach.
Hold this position for 20-30 seconds then relax and repeat for 3 sets of 5 repetitions.
Shoulder Exercises After AC Joint Injury
Performing shoulder exercises after AC joint injury can improve overall function and mobility, and decrease pain and stiffness. Shoulder exercises can strengthen muscles to promote joint stability and improve the range of motion which contributes to optimal recovery. Some exercises include:
Active Forward Flexion
Stand straight with your arms by your sides.
With your thumb facing upwards, begin by slowly raising your affected arm up in front of you until it is next to your ear or as far as you can comfortably go.
Return your arm back down by your side and repeat the exercise for 10 repetitions if able to do so.
Active Abduction
Stand straight with your arms by your side.
With your thumb facing upwards, begin by slowly raising your affected arm out to the side until it is parallel to your ear.
Return your arm back down by your side and repeat the exercise for 10 repetitions if able to do so.
What Exercises to Avoid After Shoulder Dislocation
It’s crucial to be cautious when exercising after a shoulder dislocation and know what exercises to avoid. Some exercises can cause extra strain and tension on the shoulder joint which would increase the risk of dislocation or further injury in the future.
Exercises to avoid include contact sports, any heavy lifting and overhead movements. Stick to low-impact exercises and movements that will help the healing process without causing further damage to the site. Ensure to carry out the best shoulder exercises after injury. It's important that after sustaining any form of injury to consult with a medical professional before commencing any exercise to avoid further damage or re-injury.
Recover Your Strength With Village Gym
Village Gym is here to help you through your recovery journey with our state-of-the-art equipment and facilities. We have a range of equipment that can assist in strengthening your shoulders and low-impact facilities including a swimming pool that will complement your rehabilitation process providing overall movement at a lower risk. Be sure to find your local Village Gym and book today for personalised workout plans from our expert trainers.
It’s important that you consult with a medical professional before exercising to avoid reinjury or further damage.
FAQs About Exercising After a Shoulder Injury
What exercises to avoid after shoulder surgery?
Heavy lifting
Overhead movements
Behind-the-neck exercises
Sudden movements
When should you start exercising after a shoulder injury?
After sustaining a shoulder injury, it’s important to continue the movement of the shoulder to prevent the quick onset of stiffness. Exercises should be performed carefully without causing excessive pain. Begin these exercises as early as possible with the advice of your healthcare provider.
Can I still lift weights with a shoulder injury?
It’s important to gradually and safely increase your exercise and movement. Heavy lifting can cause further damage and injury so it’s important to seek guidance from a medical professional before commencing exercises.
