Here are 4 step recipe that you can use for a safe shoulder rehab
When it comes to the shoulder, the 1st 2 steps are crucial. The shoulder is quite complex because the vast number of muscles attaching to it and its incredible mobility. Because of this mobility, the shoulder is compromised in stability. With time, sports, repetitive movements, bad posture, past injuries, the shoulders suffer with a lack of mobility.
Here are a few corrective exercises that you can work on:
- Mobility: a simple pendulum to move the shoulder in multiple directions using a small weight or not. This will help improve any tightness in the shoulder capsule.
- Stability: Alphabet on the wall with a stability ball. Press into the ball and write the alphabet in big letters to challenge the mobility and stability of the shoulder girdle.
- Strength: Tubing rotations inwards and outwards to control the rotator cuff muscles. Doing this at multiple angles once you have progressed accordingly will help strengthen the shoulder in multiple planes.
- Power can only be addressed once adequate strength has been established. Essentially, power is an expression of how fast you can move your strength. Therefore, there are too mny variables to go into in one post.
It is crucial for your shoulder to have full mobility, stability and strength in all ranges of motion before you start introducing power exercises to your rehabilitation.
If you would like to have more guidance through your rehabilitation, don't hesitate to come see us!