Shoulder mobility and strength are vital for everyday activities and athletic performance. Certain physical therapy exercises can help reduce pain, helping you regain motion in your shoulder. REPAIR SI’s holistic approach aims to help you return to your daily tasks to enjoy a happier, more active lifestyle.
4 effective exercises to strengthen and restore mobility
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Pendulum swings
Pendulum swings are a gentle exercise targeting your deltoids and rotator cuff. Do this exercise 10 times and then repeat for a total of two sets:
To begin, place one hand on a steady surface and lean forward, leaving your other arm to hang at your side. Gently swing your arm back and forth. Variations include swinging your arm side to side or moving it in a small circular motion. Switch arms and repeat.
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Sleeper stretch
The sleeper stretch targets the infraspinatus and teres minor, two of your rotator cuff muscles, allowing you to feel this stretch in the back of your shoulder. This stretch can be repeated daily. On a firm surface such as a mat or the floor, lie on your affected side with your elbow bent at about 90 degrees, fingers pointing upward, keeping your shoulder comfortably against the floor. Place a pillow under your head for comfort. Using your other arm, push your arm down toward the floor until you feel a stretch in the back of your shoulder. Hold for 30 seconds; then relax.
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Crossover arm stretch
This stretch targets the posterior deltoid in the back of your shoulder. Standing up, relax your shoulders, and gently stretch out one arm across your chest, as far as possible. Rest your other hand on your elbow, but do not pull or apply pressure. Hold for 30 seconds; then relax for 30 seconds and repeat on the other side.
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Elbow flexion
Targeting your biceps and brachialis, you should feel this working the front of your upper arm. Typically, this exercise is done with a light hand weight, but can be completed without one. Start with a very light weight, only increasing as it becomes easier with repetition.
To begin, make sure your weight is distributed evenly over both of your feet while standing. If using weights, keep one in each hand. Keep your elbows close to your side, and slowly raise one arm up and away from your body, in a straight horizontal line. Keep your arm up for two to three seconds, and slowly bring it back down. Repeat on both sides.
How does REPAIR SI approach shoulder rehabilitation?
At-home exercises and gentle stretches are a great way to build strength in your shoulders. Sometimes, however, at-home treatments are not enough. You may benefit from seeking physical therapy, a safe, effective way to ease pain, restore motion, and strengthen your shoulder. At REPAIR SI, we know that shoulder pain is frustrating, and our team is here to help you work toward recovery.
Our experts are understanding and dedicated to supporting you in your process of regaining mobility and strength. Contact our team today for more information or to schedule an initial appointment.