Have you just undergone shoulder surgery? Then you might be feeling a bit more pain than what you had been experiencing before the surgery. Well, don’t worry because your body will take some time to heal properly after the surgery.
Your physical therapist will guide you to perform specific shoulder exercises so that you can improve the affected muscles and regain your strength. This article highlights the different shoulder exercises that you can perform for helping you to speed up the recovery process after shoulder surgery.
It is worthwhile to know that shoulders require different types of exercises after the surgery. These exercises depend upon the affected area of your shoulder and the type of surgery performed. The range of motion exercises is useful for determining how far you can move your shoulders. Similarly, strengthening exercises are beneficial for you to regain the sturdiness of your shoulders. These exercises ensure that you are capable of lifting items and carrying out your daily routine. The endurance exercises, on the other hand, help you to improve your overall health and you can carry out movements and tasks without feeling exhausted. Endurance exercises help to determine how soon your shoulders can adapt and recover as well.
Best Post-Surgery Shoulder Exercises –
You can check out the five most recommended shoulder exercises for patients recovering from shoulder surgery. However, before embarking on an exercise schedule, you should always consult your doctor or a physical therapist and seek their advice first.
- Assisted Shoulder Elevation – You can perform this exercise while sitting or even while lying down. You need to cuff your hands together and slowly try to lift your arms going towards your head. Then try to straighten your arms as much as possible. You should maintain your arms together for about 20 seconds and then lower them back in a resting position.
- Rotator Cuff Strength – While standing, place your arms a little behind your back and clasp your hands together. Then stretch it out as much as possible. While both your arms are behind, try to slowly lift them up and down to add pressure on your shoulders.
- Reaching Exercises – While sitting, try to raise your arms forward and straighten them as much as possible. Then alternate moving each arm forward as if you are trying to reach out for something.
- Internal Rotation – For performing this exercise, you need to lie down on the affected shoulder and try to bend the elbow on that side to a 90-degree angle. By using the same arm, try to slowly lift a dumbbell or a lightweight and then bring the arm back to its place. You need to do this repeatedly and alternate with the other shoulder if possible.
- Shoulder Adduction – In this exercise, you need to place a small cushion in between the side of your chest and arm. Then slowly squeeze the pillow and try to lessen the gap between your elbow and the side of your chest. Try to hold this position for about 10 seconds. Then slowly release the pressure for relaxing your arms and do it for 10 more rounds.
If you have undergone shoulder surgery and now experiencing pain, then your doctor may recommend you to perform physical therapy to help you to recover very quickly. Consult your doctor or physical therapist Carlingford by scheduling an appointment with them at the earliest.