Exercises and Videos

Exercises


The Painful Shoulder or what happened to my swing?

Finally Summer seems to be here – time for gardening, a game of tennis or swinging the clubs on the local fairways. But what should have been a season of gentle leisure activities, fine tuning that killer serve or aiming for total ball control around the greens have come to an abrupt halt because of a tooth-ache-like pain – with maybe the occasional very painful stab – over the shoulder.

Videos

Exercise 1

STRETCHING EXERCISE TO THE SHOULDER

This exercise is very useful for stiff shoulders (frozen shoulders or shoulders stiffened up following trauma or surgery).

Make sure that your orthopaedic surgeon or therapist allows you to elevate the arm fully before doing this exercise.

Exercise 2

SUPINE SHOULDER STRETCHES

Performing shoulder stretches whilst lying down is a good way of concentrating the forces applied to the shoulder joint itself. If you try to push the arm upwards while you are standing upright it is easy to "cheat" by leaning backwards - this makes it appear that the shoulder is going higher than it really is.

If the exercise is done lying down(supine) your back movements are neutralised and it is only the shoulder joint which is stretched.

This exercise is useful for any stiff shoulder i.e. frozen shoulders or shoulders which have been operated on or have been injured.

Make sure that your orthopaedic surgeon or therapist allows you to elevate the arm fully before doing this exercise. If you suffer from arthritis or a reduced range of movement of the other arm you may not be able to lift the arms fully up. In that case it may be easier to support the stiff side by holding around the elbow instead of holding the wrist.

Exercise 3

SUPINE ACTIVE DELTOID STRENGTHENING EXERCISE

Once a good range of passive movements has been obtained the next step is strengthening the Deltoid muscle. Although this can be done in the upright position it may be difficult if the muscle has not been used for a while.

By exercising the Deltoid muscle in the supine position (lying on your back) the strain on the muscle is much less.
Before doing this exercise check with your surgeon or therapist that you are ready and safe to start on strengthening exercises.
If your good arm suffers from stiffness or arthritis you can do the exercise by holding around the elbow instead of the wrist.

Exercise 4

SUPINE ACTIVE DELTOID STRENGTHENING EXERCISE

This is exercise is useful once you have enough strength to sway the arm back and forth on its own (Exercise 3) with out supporting it with the other arm.

You must ensure that your surgeon or therapist allows you to strengthen the Deltoid before commencing this exercise.

I will suggest that you use a plastic bottle (with a lid!!). I do NOT advice holding on to a glass bottle or a tin or can. Hold the bottle rotated away from your face in case you should drop it.

Start off with only a small amount of water in the bottle. This will naturally depend on your muscle strength, but starting with 2-300 ml (approx. half a pint) may be sufficient.

Gradually increase the weight of the bottle.

Exercise 5

ASSISTED ELEVATION OF THE SHOULDER USING A THERABAND

This is a very useful exercise to strengthen a weak Deltoid muscle. By allowing the rubber band (Theraband) to assist the arm when it is raised up and to resist the arm when it is lowered down even a very weak Deltoid muscle may be able to elevate the arm to above head height.

Very often lowering the arm down from a raised position is painful. By lowering it against the resistance of the rubber band the movement becomes less painful.

Make sure that your orthopaedic surgeon or therapist allows you to elevate the arm fully and also allow you start strengthening exercises before doing this exercise.

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