Patient Education
Shoulder Strengthening Exercises to Prevent Re-Injury
Once your shoulder is pain-free with most daily activities, you may be ready to begin gentle strengthening exercises. These movements can help support shoulder stability and reduce the risk of re-injury. While doing these exercises, keep the motions in a comfortable, pain-free range, even if your motion is limited.
The goal is to build strength gradually without irritating the shoulder. Start slowly, use good form and avoid pushing into pain.
Shoulder strengthening tips to help prevent re-injury
Wait until daily activities are mostly pain-free. These exercises are intended for the strengthening stage of recovery.Stay in a comfortable range of motion. Your motion may still be limited, and that is okay. Keep each exercise pain-free.Focus on control. Move slowly and avoid rushing through the exercises.Use good posture and alignment. Keep your torso, spine and shoulder blades controlled throughout each movement.Build gradually. Increase difficulty only as you get stronger and remain comfortable.
Shoulder strengthening exercises
These exercises may help strengthen the shoulder, upper back and core muscles that support shoulder movement. Perform them only in a comfortable, pain-free range.
Wall Push Ups
Place your hands on a wall and do a push up against the wall. Keep your elbows at your side, your torso straight and do not arch your back.
To increase the load, move your feet farther away from the wall as you get stronger. Repeat 10 repetitions for 2 to 3 sets.
Bird Dog
Get onto your hands and knees, with your hands under your shoulders and your knees under your hips. Without moving your spine, slowly reach one arm forward and the opposite leg backward.
Balance in this position for 3 to 5 seconds, then repeat with the opposite arm and leg. Try to keep your spine long and straight throughout the entire exercise. Repeat 10 times on each side.
Y’s and T’s
Start by lying face down on the floor or bed.
For T’s, extend your arms out to the sides so your body is in the shape of a T, with your thumbs facing up toward the ceiling. Squeeze your shoulder blades together and lift your hands off the floor. Repeat 10 times.
For Y’s, elevate your arms up another 45 degrees, keep your thumbs pointed straight up, squeeze your shoulder blades together and lift your arms from the floor. Repeat 10 times. Perform 2 to 3 sets of 10 Y’s and T’s.
