Best Rehabilitation Exercises for a Rotator Cuff Injury

Almost all shoulder dislocations in Singapore are related to trauma. Occasionally, the dislocation occurs after ordinarily harmless motions, such as raising an arm. In other cases, there is an underlying condition like having loose ligaments.

Shoulder dislocations exercises involve a variety of movements that enable the shoulder to achieve strength after the injury. Only exercises and training can reestablish proper use of your shoulder. Depending on the extent of the damage, your doctor will assess whether you need a therapist or you can do the exercises at home. In most cases, exercises can be done without any assistance from home or local gym. 

When a shoulder dislocation has undergone surgery, your doctor may opt for specialized post-surgery care. Treatment for rotator cuff injury is available at bone specialist or orthopedic clinics.

Here are some exercises that will eventually restore full functionality to your shoulder. For exercise to work, it should be done consistently for you to notice any results. 

Shrugs 

To do a shrug, you need to stand with your arms by your side then lift your shoulders to your ears and hold for 3 seconds. Then pull your shoulders back and pinch your shoulder blades together. Hold for 3 seconds. Relax your shoulders and repeat ten times while increasing hold time.

As your shoulder get stronger, add more challenge to the work out by incorporating weights. 

Punches

Punches are an excellent exercise for your shoulder as it directly affects the shoulder with directed movements. Punches can be done standing or on the floor. Simply lie on your back and extend your arms toward the ceiling. Lift your shoulders off the ground without bending your elbows. Lower your shoulders back to the ground and carry out 30 reps. 

Shoulder Flexing 

Flexing your shoulder targets all the muscles in your shoulder. To flex, Lie on your back, holding a wand with your hands. Your palms should face down as you hold the rod. Place your hands slightly wider than your shoulders.

Keeping your elbows straight, slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest. Hold the position for 30 seconds and repeat five times 

Wall pushups

Wall pushups work like the regular pushups the only difference being that you are not exerting all bodyweight on your shoulders. Wall pushups only target the upper body. Stand against a wall with your feet outside your shoulders, a comfortable stance. Place your hands on the wall slightly wider than your shoulder and lean forward and then back keeping the motion smooth and controlled. Adjust the distance between the wall and your body until you can do a proper pushup. Repeat 15 times

It is essential that your shoulder has both strength and endurance after an injury. This means you must carry out different exercises every day for 20 minutes until you are ready to feel healthy again. 

The first day of exercising will be harder because you will be sore. If the pain persists, take pain relief medicine that was prescribed for you but keep going. The earlier you start to exercise, the faster you will begin to heal.