Shoulders are among the joints in the human body that people rely on the most. In fact, their ability to twist, lift and swing in almost every direction makes them the most versatile joints we have. However, this comes at a price. Such regular use leads to wear and tear which, for many people, can turn into painful injuries.
Then, because we use our shoulders so much, tasks we do regularly can become difficult. Most daily tasks are bearable with an injured shoulder, but one which is more difficult is exercise. Getting exercise back into your life with an injured shoulder is possible, but it must be done carefully, after consultation with a doctor, and with three aims in mind.
The first aim is to restore basic function to the shoulder joint. Once moving it around is tolerable, then the aim is to strengthen it. The third aim runs alongside the other two, and that is to prevent further injury.
Exercises to avoid
There are different types of shoulder injuries. Some involve tissue damage and others result from overuse. Some are severe and some are not. All of these factors affect what activities are safe for you to do. Your doctor might tell you that you shouldn’t exercise the injured joint. You need shoulder physical therapy.
If that’s the case, restoring function and strengthening your shoulder should be left to the physiotherapist. That doesn’t mean you can’t stay active, but you will want to avoid exercises that involve the shoulder joints. These include pressing objects overhead, any incline press exercises, dips, or bodyweight movements which squeeze the shoulders, like the plank or downward dog.
Exercises to Restore Function
These are gentle exercises to be performed with no additional weight. If they cause any pain, stop immediately. They will help your shoulder joint regain its range of motion and a little of its strength. They can be performed daily, and just 3-5 repetitions is all that is needed.
Crossover arm stretch – To loosen up your shoulder and prevent further injury before exercise, you should begin by performing this simple stretch. Pull one arm across your body at shoulder height, and hold it in place for 10 seconds using your other arm.
Pendulums – You might find it more comfortable at the start to work with gravity rather than against it. Bend over, using one hand on a table or ledge to support yourself. Your other arm should hang freely at your side, and you should gently swing it from side to side and round in circles.
Bodyweight lateral raises – Once you have some of your shoulder’s range of motion back, it is time to slowly transition into rebuilding strength. Begin this exercise by standing up straight in an open space with both arms by your side. Keeping your injured arm straight, raise it from your side until it reaches shoulder height. Then slowly lower it again. Once you can feel your strength returning, you can begin holding light hand weights or objects during this exercise.
Exercises to Gain Strength
Luckily, shoulders are not the hardest muscle to build, even within the limitations set out in the ‘Exercises to Avoid’ section. These exercises can be performed with additional weight, but be sure to start light.
Front raises – These are essentially lateral raises, but instead of raising your arm out to the side you raise it in front instead. They work the front and back of the shoulder.
Bent over rows – This exercise can be started from the same position as the pendulum exercise. This time, however, hold a weight in your free hand. Lift the weight by pulling your arm up towards your body until your upper arm is facing the floor. Then slowly lower your arm back down.
Dumbbell chest fly – This is a chest exercise that also uses the shoulder muscles. To start, lie back on a gym bench with both arms straight up towards the ceiling. You should have a dumbbell in each hand, with both palms facing inwards. Lower the weights by pulling them away from each other, keeping the arms extended. Stop when the weights are level with your chest, and don’t allow your arms or hands to stretch behind your body.
Other Exercises You’re Allowed To Do
A shoulder injury need not mean cutting back on all exercise. If it is not causing you any pain, you should carry on performing cardio and leg exercises. There is no reason these should have to change, and maintaining good health and fitness in general should aid your recovery.
Some activities which are not usually affected by shoulder injuries are walking, jogging and cycling.Athletes can take from two to eight weeks to recover from an injury, depending on severity. These exercises will not heal you overnight, but over several weeks they can be very helpful. However, if you continue experiencing pain, consider seeing a physiotherapist. Look for one who is registered with your country’s professional body. They will be able to provide personalised exercise recommendations.
