A shoulder injury can be quite painful, but there are many exercises and stretches that can help you recover faster. These exercises can also prevent tightness in the muscles of your shoulder, which is a common cause of shoulder pain.
When it comes to shoulder injuries and symptoms, physical therapy is often the best choice for treatment. A physical therapist can teach you shoulder physio exercises that will increase your range of motion, and make sure that your injured muscle is healing properly. A therapist can also advise you on changes to your daily activities that will minimize the impact of your injury on your daily life.
Injuries to the shoulder can be caused by a number of different conditions. Injuries to the rotator cuff are particularly common and can be very debilitating. The rotator cuff is a group of four muscles that support your shoulder joint, keeping it stable and making it less prone to injury. Strengthening and stretching the rotator cuff muscles can keep these important muscles strong and limber, reducing your risk of injury.
The rotator cuff is made up of the subscapularis, supraspinatus, infraspinatus, and teres minor. It is critical to have these muscles strong and flexible in order to maintain healthy shoulders. Flexibility will allow your shoulder to move through its full range of motion without damaging the joint. Strengthening your rotator cuff will also keep the shoulder joint stable and protect it from injury.
Shoulder physio exercises can start with simple mobility exercises read more here and progress to isometric or static exercises before moving on to dynamic or functional shoulder exercises. Dynamic exercises include flexion, extension, abduction and internal or external rotation, and can be performed with the help of resistance bands and dumbbell weights. Functional shoulder exercises include throwing and catching exercises, or using medicine balls to train explosive or plyometric movements that will help you prepare for certain sports.
A therapist can also help you learn to better use your injured shoulder by teaching you correct body mechanics when performing everyday tasks. This may involve recommending adjustments to the way that you sit at work or perform household chores, as well as advising you on what activities and movements to avoid.
The key to successful shoulder physio exercise is always to listen to your body. If you feel any sharp pain during an exercise or stretch, stop immediately and contact your therapist. Slight discomfort is normal, but you should never experience any sharp pain or pain that does not ease within a few seconds. In addition, remember to breathe. Proper breathing can help to reduce tension in your shoulders, neck, back and throughout your entire body.