Shoulder Therapy

What is Shoulder Therapy?

Shoulder therapy refers to exercises designed to rehabilitate and improve the function, strength, and mobility of the shoulder joint. It is often prescribed after an injury, surgery, or when dealing with chronic conditions like arthritis, tendinitis, or rotator cuff tears.

What Does Shoulder Therapy Involve?

In general, shoulder therapy may involve:

• Physical Therapy (PT): This includes specific exercises such as Pilates to restore range of motion, strengthen shoulder muscles, and improve joint stability. PT often includes manual therapy, stretches, and guided exercise programs.
• Occupational Therapy (OT): OT focuses on helping patients regain the ability to perform daily activities. This can involve exercises, adaptive techniques, and tools to improve shoulder function for tasks like dressing, cooking, or driving.
• Pain Management: Modalities such as ice, heat, ultrasound, electrical stimulation, or laser therapy may be used to manage pain and reduce inflammation.
• Manual Therapy: Therapists use hands-on techniques to mobilize the shoulder joint and soft tissues to reduce stiffness and promote proper movement.
• Home Exercise Programs: Customized exercises to be performed at home to complement in-clinic therapy and maintain progress.
• Post-Surgical Rehabilitation: After surgeries like rotator cuff repair or shoulder replacement, therapy is critical to regain strength and range of motion while preventing stiffness and complications.

What are the Common Shoulder Therapy Exercises?

Common shoulder therapy exercises are designed to improve strength, flexibility, and range of motion. These exercises can vary depending on the specific condition (for example, rotator cuff injury, shoulder impingement, frozen shoulder) but often include a mix of stretching, strengthening, and mobility movements. These include:

Pendulum Stretch

• Purpose: Increases shoulder mobility and helps with pain relief.
• How to do it: Lean forward and let the affected arm hang down. Gently swing your arm in small circles (both clockwise and counterclockwise) for about 30 seconds.

Cane/Stick Stretch (External/Internal Rotation)

• Purpose: Improves external and internal rotation of the shoulder joint.
• How to do it: Hold a cane or stick with both hands, keeping elbows bent at 90 degrees. Use your uninjured arm to gently push the stick outward, rotating the shoulder.

Wall Climb (Finger Walk)

• Purpose: Increases the range of motion and helps stretch the shoulder.
• How to do it: Stand facing a wall and “walk” your fingers up the wall as high as you can. Hold the position for a few seconds and then walk your fingers back down.

External Rotation with Resistance Band

• Purpose: Strengthens the rotator cuff and improves external rotation.
• How to do it: Attach a resistance band to a stationary object. Hold the band with the affected arm, keeping your elbow bent at 90 degrees. Slowly rotate your arm outward while keeping your elbow close to your side.

Internal Rotation with Resistance Band

• Purpose: Strengthens the muscles involved in internal shoulder rotation.
• How to do it: Attach a resistance band to a door handle or similar object. Hold the band with the affected arm, and rotate your arm inward toward your body, keeping the elbow bent at 90 degrees.

Sleeper Stretch

• Purpose: Stretches the posterior shoulder muscles and capsule.
• How to do it: Lie on your side with the affected shoulder down and arm at a 90-degree angle. Use the opposite hand to gently push the affected arm downward toward the floor to feel a stretch in the shoulder.

Cross-Body Stretch

• Purpose: Improves flexibility in the shoulder joint.
• How to do it: Reach one arm across your body and use the opposite hand to gently pull the arm toward your chest. Hold the stretch for 15-30 seconds.

Prone Shoulder Blade Retraction

• Purpose: Strengthens shoulder and upper back muscles.
• How to do it: Lie face down on a table or bed with your arms hanging off the sides. Slowly raise your arms by squeezing your shoulder blades together, then lower them back down.

How Does Pilates Complement Shoulder Therapy?

Pilates can be an excellent approach to shoulder therapy, as it focuses on controlled movements, alignment, and improving strength and flexibility without putting excessive strain on the joints. Pilates exercises for shoulder rehabilitation are designed to improve posture, stabilize the shoulder girdle, and build balanced muscle strength, which can alleviate pain and prevent future injuries.

Some common Pilates exercises that are beneficial for shoulder recovery and strengthening include:

Scapular Retraction and Protraction (Shoulder Blade Slides)

• Focus: Stabilizes the shoulder blades.
• How to Do: Sit or stand tall with your arms straight in front of you. Slowly pull your shoulder blades together and then push them apart. This strengthens the muscles around the scapula.

Arm Circles

• Focus: Increases shoulder mobility.
• How to Do: Stand tall and extend your arms to the side at shoulder height. Make small circles in the air with your arms, gradually increasing the size of the circles. This promotes shoulder flexibility and control.

Chest Expansion

• Focus: Strengthens the shoulder and back muscles.
• How to Do: Inhale as you pull your arms back, feeling the chest open, and exhale as you return to the starting position. This improves posture and opens up the chest.

Modified Plank

• Focus: Strengthens the shoulders and core while stabilizing the scapula.
• How to Do: Perform a modified plank on your knees, making sure your shoulders are aligned with your wrists. Hold the position, engaging your core and maintaining shoulder stability.

Wall Angels

• Focus: Improves shoulder range of motion and scapular stability.
• How to Do: Stand with your back against the wall, arms in a "goalpost" position. Slide your arms up and down the wall while keeping the back of your hands and elbows touching the wall.

Pilates Swan

• Focus: Strengthens the upper back and shoulders, improving posture.
• How to Do: Lying face down, gently lift your chest off the mat by pressing your hands into the ground. Keep your shoulders down and back as you extend through the upper spine.

Other Therapies