Shoulder Rehab Exercises Post-OP – Four ways to recovery
Shoulder surgery and the following rehab can be lengthy. This blog will give you four good exercises that help to get your shoulder back to full strength as soon as possible. Please keep in mind, however, shoulder rehab should always be monitored by your MD. At our offices in Manhattan Beach we have plenty of experts and supportive material to help you implement these shoulder rehab exercises.
1. Shoulder Flexion – Finger Wall Walk or Wall Crawl
Stand facing the wall. Walk the fingers of your surgical hand up the wall. Step closer to the wall if you need to. This shoulder rehab exercise will help you get your strength back if you do this regularly. Mark your progress with a pencil on the wall and challenge yourself to go a little higher each day. Slowly lower your arm using your other hand until you can use your shoulder muscles as a break against gravity. You can use a towel as well as illustrated in image above, and slide up and down the wall. You should repeat this shoulder rehab exercise at least five times.
Stand straight, with the back of your hand of your injured side against your back. With your other hand, throw a towel over your back and grab it with your hand behind the back. Pull gently ion the towel with your “good” arm, raising your injured arm as high as you can without discomfort. You will feel a stretch. Hold for 10-15 seconds, release slowly, and repeat 10 to 15 times. Do this shoulder rehab exercise 3-5 times per day.
3. Shoulder Internal Rotation (Active)
Bring hand behind your back and across to opposite side up middle of the back. Look at the attached illustration to get a better idea of what it looks like.
4. Pendulum, Circular
Bend forward 90 degrees at the waist, using a table for support. Rock body in a circular pattern to move arm clockwise 10 times. Then do it again counterclockwise 10 times. This exercise should relax you and make you feel a lot better.
Schedule an appointment with Dr. Feder today if you experience any shoulder pain.
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