All over our body the shoulder joint is one of the most sensible and soft joint along with the knee and lower back areas. Shoulder portion is also the most useful joint among all the body parts. This joint has been made of by ligaments, muscles and tendons which the humerus holds firmly the shoulder blades.
These types of injuries are commonly happened with the sports person and exercise is the most effective solution has also been prescribed by the doctors over surgery at first. Here are some of the Rehab Shoulder Exercises which can be followed by the person suffering from the problem.
5 Rehab Shoulder Exercises
Stretching Of Shoulder Blade
Stretching blades of the shoulder is the easiest treatment which is mostly preferred for shoulder rehabilitation. This process can be done either by standing up or by sitting on something.
In this work out you have to reach across your hands to the opposite shoulder blades and while you are feeling any tight stretch you will have to bring it back to the starting position
Elevation Of The Shoulder
Have to stand in an upright position by stretching the arms up remaining the elbows straight. The elbows must be at 70 degrees, after that slowly the hands should be return back to its previous position.
Rotation Of Shoulder
To this exercise you have to lie down on the floor on the one side of the body and have to use the hand of the opposite side and bend it to the 90 degree. Then you should rotate your shoulder in the upward directions.
And while it has been felt by you that the pressure has become less at the position of the shoulder blade you also can bring it back to the last position. You have to do the rotation for 3 times of the 10 and then switch the position.
Prone Horizontal Abduction
This process can be applied by lying on the stomach position with the hands by your sides. Then in a parallel manner both hands should be extended slowly outwards. And until you will be feeling the tight strain don’t bring your hands back in your straight position. Hold it for 10 seconds and repeat doing this for 3 sets out of 10.
This rehab process might be very boring and you will not feel very motivated to perform it. But the main purpose of this exercise is to strengthen the muscles and to increase the flexion of it and also for the extensions of the muscles. In future strong muscle will be helpful if the shoulder surgery will be in need.
It is another good exercise for the rehabilitation of the shoulder blades. This process has to start with a dumbbell of light weight in the hand and smoothly bring it back in the alternative way.
When a tight stretch has been felt by you only then you can bring the hand back from the previous position and switch the hand. Hold it for 10 seconds in each hand and perform 3 sets of the 15.