- Early treatment is essential in receiving a good prognosis for shoulder problems. If you begin to experience severe shoulder problems, you should see your doctor, and they can refer you to a physical therapist. It's important to begin physical therapy treatment immediately, because by not moving your shoulder or avoiding therapy can lead to loss of shoulder mobility. A physical therapist evaluates the condition of your shoulder, and puts you on an effective exercise program.
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Stretching exercises allows you to maintain proper shoulder flexibility and full range of motion. A stretching program focuses on joint capsule and the usually tight posterior, which increases shoulder rotation.
Lie down on your stomach, close to the edge of your bed. Let your weaker shoulder hang over the edge of the bed, and try to relax your entire arm. Slowly and gently, begin swinging your arm back and forth. Keep your neck muscles relaxed, and as the pain decreases, begin extending the range of motion of your swing. Initially, the duration of the swing should be around 15 seconds, before eventually progressing to 3 to 5 minutes.
While standing up, hold onto a sturdy chair with your good arm. Bend forward at your waist and relax your weak arm. Take a deep breath and drop your arm straight down. Use your body motion to swing your arm in small circles. Go in both directions, and start by doing the exercise for 30 seconds, before progressing to 3 to 5 minutes. -
A strengthening program improves power and endurance in the shoulder and can prevent additional injuries. The following exercises should be done in three sets of 10 repetitions.
With your feet planted firmly on the floor, hold a pair of light dumbbells at shoulder height with your palms facing forward. Relax your shoulders, and press your dumbbells over your head. Hold for a brief moment, and then lower the weights to your starting position.
Hold a pair of dumbbells at your sides. While keeping your arms slightly bent, lift your arms directly in front of you. Only lift the weights to a 90-degree angle, and hold for a second before returning to the starting position.
