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Shoulder injuries can be debilitating and hinder daily activities. Physiotherapy plays a crucial role in restoring shoulder function and strength. Here are the top 10 physiotherapy exercises to aid in shoulder injury rehabilitation, designed to improve mobility, reduce pain, and promote healing.
1. Pendulum Exercise
This gentle exercise helps reduce shoulder stiffness and improves mobility. Lean forward slightly, let your arm hang down, and gently swing it in small circles. Perform for 1-2 minutes in each direction.
2. Shoulder Blade Squeezes
Strengthening the muscles between your shoulder blades supports shoulder stability. Sit or stand upright, squeeze your shoulder blades together, hold for 5 seconds, then release. Repeat 10 times.
3. Wall Angels
Improve shoulder mobility with this exercise. Stand with your back against a wall, raise your arms to form a 90-degree angle, and slowly move them up and down along the wall. Do 10 repetitions.
4. External Rotation with Resistance Band
Strengthen the rotator cuff muscles. Attach a resistance band to a doorknob, hold the band with your elbow bent at 90 degrees, and rotate your arm outward. Perform 10-15 repetitions on each side.
5. Internal Rotation with Resistance Band
This exercise complements external rotations. With the band attached, pull the band inward across your body, keeping your elbow close to your side. Complete 10-15 repetitions per arm.
6. Shoulder Flexion
Lifting your arm forward helps restore shoulder movement. Use light weights or just your arm, lift it to shoulder height, hold briefly, then lower. Do 10 repetitions.
7. Cross-Body Shoulder Stretch
Stretch the shoulder muscles. Bring one arm across your chest and use the opposite arm to gently pull it closer. Hold for 15-20 seconds, then switch arms.
8. Towel Stretch
Enhance shoulder flexibility. Hold a towel behind your back with one hand and grasp the opposite end with the other hand. Gently pull to stretch the shoulder. Hold for 15 seconds and switch sides.
9. Isometric Shoulder Exercises
Build strength without moving the joint. Push against a wall with your hand in different directions (forward, backward, side) for 5 seconds each. Repeat 10 times.
10. Scapular Wall Slides
This exercise improves scapular mobility. Stand with your back against a wall, slide your arms up and down while maintaining contact with the wall. Do 10 repetitions.