3 Great Shoulder Rehab Exercises
Are you looking for some basic shoulder rehab exercises you can do? If you are, then below are a few shoulder rehab exercises you may be interested in trying out.
The Shoulder Blade Squeeze
When it comes to shoulder rehab exercises, one of the easiest ones you can do is the shoulder blade squeeze. This exercise is exactly how it sounds, which means all you have to do is squeeze your shoulder blades together. As for how you perform this exercise, you will want to slowly squeeze the blades together, and you will want to do this as hard as possible. However, if you feel pain, then don’t do it as hard, as you want this exercise to be pain free. When the shoulder blades are together, you will hold the position for a few seconds. The ideal length of time you should hold your shoulder blades together for is 5-10 seconds. After that you can stop holding the position, but then repeat it for a total of 10-12 times.
To sum up the above exercise, you will:
- Start by standing or sitting
- Keep back straight
- Slowly squeeze the blades together
- Hold for a few seconds
- Repeat 10-12 times
If you are looking for basic and simple shoulder rehab exercises to do, then try the above exercise.
Shoulder blade shrugs is one of the easiest shoulder rehab exercises to do, and they can be very effective. Before you do this exercise, you will want to get into the starting position. Your back and neck should be straight, and you should be standing. As for your arms, keep them away from the body, and your palms should be forward. Once you are standing straight with your arms to the side, you can start performing this exercise. All you will do is move your shoulder blade towards your ear, and go up as far as you can go, but if you start feeling pain, then you are going too far. Hold the position for 5-10 seconds and then repeat 10-12 times. Also, don’t forget to do the other side.
- Stand straight
- Keep back and neck straight
- Keep arms on the side, slightly away from your body
- Move shoulder blade towards ear
- Hold position for 10-12 seconds
- Do both sides
If you are looking for great shoulder rehab exercises to perform on a regular basis, then you should give shoulder blade shrugs a try.
Pull-backs With A Resistance Band
You might be looking for intermediate shoulder rehab exercises, and if you are, then give pull-backs with a resistance band a try. This exercise is very similar to seated rows with a cable, but instead of using a cable, you will be using a resistance band and you will be performing the exercise standing up or kneeling. This means that you will want to decide whether or not you want to do the exercise standing or kneeling.
After you have decided whether or not you will be standing or kneeling, the next thing you will want to do is wrap the resistance band around a pole or something very sturdy. The next thing you will want to do is to start pulling the band backwards, just like you would during a rowing exercise. You’ll squeeze your blades together and hold for a few seconds, and then go back to the starting position. The ideal number of reps you will want to do is 10, while the desired number of sets is 3-5.
The exercise summed up is as followed:
- Stand or kneel
- Handles of the band should be right below chest level
- Start moving your arms back (similar to rows)
- Squeeze blades together, hold for a few seconds and go back to starting position
- Do a total of 10 reps
- Do 3-5 sets
This is one of the best shoulder rehab exercises. If you are looking for challenging exercises, then give resistance band pull-backs a try today.
The three above shoulder rehab exercises are all good routines to do. If you want to do shoulder exercises that are easy to do, but still challenge you, then do the above exercises on a weekly basis and your shoulder could end up feeling better.