The Road to Shoulder Recovery: Effective Rehabilitation Exercises and Techniques

The Road to Shoulder Recovery: Effective Rehabilitation Exercises and Techniques

Your shoulders are important, and if you are trying to recover from a shoulder injury, you want to recover as quickly as possible. Your physical therapist can help. The physical therapists at Momentum Physical Therapy in Los Angeles, CA, provide a wide range of PT and wellness services, including rehabilitation of shoulder injuries.

What You Need To Know About Shoulder Rehabilitation

You may need shoulder rehabilitation due to:

• A sports injury, accident, or fall
• Rotator cuff tendon overuse or injury, causing tendonitis
• Inflammation of the bursa in your upper shoulder, causing bursitis
• Inflammation of the joints in your shoulder, causing arthritis

To help you on the road to shoulder recovery, these are a few simple tips and exercises you can do to help speed your recovery. You should:

• Place an ice pack on your shoulder for 15 minutes several times daily to reduce swelling
• Apply warm, moist heat several times daily to relax muscles in your shoulder
• Wear a sling to minimize shoulder movement and give your shoulder muscles relief
• Take over-the-counter pain and anti-inflammatory medication to reduce pain, swelling, and inflammation

Remember to visit your physical therapist regularly during your recovery, and always check with your physical therapist before trying any new shoulder exercises. Remember to always warm up for at least 5 to 10 minutes before beginning to exercise. You can try these exercises from the American Academy of Orthopaedic Surgeons:

The pendulum–lean forward, placing one arm on the counter. Let the other arm hang freely. Gently swing your arm from front to back and side to side. Do 2 sets of 10.

Crossover Arm Stretch–Pull one arm across your chest and hold the stretch for 30 seconds, and then relax for 30 seconds. Do 4 on each side.

Passive Internal Rotation–Hold a stick horizontally behind your back. Gently move the stick to one side and hold the stretch for 30 seconds, then relax for 30 seconds. Do 4 on each side.

Passive External Rotation–Hold the stick horizontally in front of you. Gently move the stick to one side, holding the stretch for 30 seconds, and then relax for 30 seconds. Do 4 on each side.

Want To Know More?

To find out more about rehabilitation techniques and exercises to help you recover from a shoulder injury, call the physical therapists at Momentum Physical Therapy in Los Angeles, CA. You can reach them in the office by calling (310) 473-8287, so call today.