Shoulder Injury is something that we see often in lot of people. This injury is caused by various reasons common amongst them is while playing sports game or lifting your hand wrongly. Once you find a pain in your shoulder you must visit a doctor, and get it treated. After your surgery, it is very important to follow certain exercises, which are meant to reduce your pain and it should be followed regularly. The best is to take guidance under a physiotherapist and get it treated, since they know the best and once, the swelling has reduced and you no longer fell the pain as earlier then you can follow certain exercises at home all by yourself.
All you got to is spend few minutes for yourself and follow these exercises.
8 Best Rotator Cuff Exercises After Surgery
This is one exercise that can be done easily at home. All you have to do is, grab a lightweight dumbbell, lie down on the side where your arm is not injured. Relax the elbow on your side and bend the hurt arm to 90 degrees. The forearm should be properly placed on your abdomen. Now raise your hand from ground to the roof, but making sure to not lift up your entire arm. Hold it upwards for 30 seconds and then bring it down. Only your forearm will be doing this workout. If you feel too much pain then stop doing it. You should do this at least 7-10 times and three sets in a day and you can later increase it, if you get comfortable with it.
Stand in front of an open door, and hold the edges by your hands, make sure that your hands are below your shoulder level. Stretch yourself forward keeping your back straight and stretch until you feel some stretch on your shoulders. Your weight should be on your toes and you will feel a stretch in the front of your shoulders. Do this exercise for 10-15 times take a break for few seconds and repeat it. Do not stretch too much.
Stand keeping your feet apart from each other and knees a little bent. Keep the back firm and bend in front making a 25 degrees angle. Hold lightweight dumbbells in each hand. Shrink your shoulders and raise your arms away from your body, like how a bird flies, you go to do that only but in an opposite way.
Make sure to not stretch your arms further above your shoulders. Do this exercise for 10 times at a time rest for few seconds and repeat it for three times. You can increase it once you get comfortable.
Stand in front of a wall, and lift your injured hands. Now use your fingers to walk up on the wall and let it go as far as it can without lifting your body.
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Hold your hand there for 5 seconds and then relax. You will feel a stretch on your shoulders. Repeat this for 3-5 times and you can do it at least twice daily.
Internal Rotation Of The Shoulder
Stand and put your hand behind your back. Move your hands downward till your hip line and then bring it up toward. Do this regularly and repeat it for ten times.
Keep your legs apart at a distance of 1 foot and get a resistance band. Hold one end of the band with your injured hand firmly and place the other one under your opposite side foot firmly so that you hold it diagonally. Once you have taken this position, all you have to do is bend down till your waist not locking your legs. The bend should be in such a way that the band should be parallel to your knees. Do not squeeze your shoulders and keep it straight while doing the exercise.
Stand towards the wall, making a 90-degree angle with the wall. Making sure that the injured hand is touching the wall. Now raise your hands straight up and hold it till there for 15 seconds and slowly bring it down without moving your shoulders. Repeat this for 5 times and do it at least twice daily. This will relax your muscles and will help you recover fast.
High Low Rows
Fix the resistant band at a height strongly. Bend down on one knee so that the injured arm is at a higher level. Hold the end of the band with your hand, and pull it backward without moving your body. While doing this exercise pull the band till your chest so that you feel a stretch on your shoulders. Do not pull it too much so that your shoulders start twisting.
Do this for 10-15 times in a go, rest for 10 seconds and repeat the set for 3-4 times.