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Top 5 Exercises For Your Shoulder Injuries

You have been experiencing a rotator cuff tear for the past few weeks. Because if this, you have been very careful with your movements and rest it as much as you can. You can move your shoulders in a certain way, but you can’t fully accomplish tasks which primarily requires your arms because the injured area can get painful at times. However, you’ve been tired of bed rest and feel like you should be physically active now. You think that being active will keep your mind off your injury while making your recovery faster and easier – and you couldn’t be more right. Exercise can do wonders for your body, even if you’re injured. However, you should be careful about what exercises you do because you want this to benefit your injury and not worsen it, right?



Exercising doesn’t only mean going to the gym and stressing yourself with bulky machines and heavy barbells - this is actually one thing which you should not do when your shoulder is injured as it may pose serious health risks to your already painful injuries. But you don’t have to worry because there are still exercises available for you which will not put your injuries at risk. So before you tie up your sneakers and head out, consider this list first as it will give you an idea of what are the top 5 exercises you can do even if you have shoulder injuries:

Arm-across-chest stretch : This a simple exercise which you can do whenever, wherever as this doesn’t require any equipment. You can start by:

  • Hold your right hand out in front of you and keep it near your waist.
  • Reach for your left hand below your elbow while pulling your right arm to the left and across your chest at the same time.
  • If you feel any discomfort or pain in your shoulder, be careful in lowering your arm and only continue on with this stretch if the pain subsides.
  • The objective in this stretch is to not feel any pain when you’re pulling your arms across your chest.
  • You should strive to be able to hold this stretch for 30-60 seconds and then relax afterwards.
  • Repeat the process with your left arms and repeat for 3-5 times.

Chest expansion : With this exercise, you need to use an exercise band, rope, or even a simple tie. You can do chest expansion by: 
  • Put the band (rope or tie) behind your back and hold it using both of your hands.
  • While you’re holding the strap, you should be able to draw your shoulder blades toward each other.
  • Lift your chin gently towards the ceiling.
  • Relax and breathe deeply for 10 to 15 seconds and then release.
  • You can repeat this routine for 3-5 times.

Seated Twist : With this exercise, you’ll be needing a chair. You can do the seated twist by: 
  • Sit straight up in a chair and keep your knees together.
  • Start by twisting your torso towards the right while you place your left hand on the outside of your right thigh.
  • You should relax your shoulders as your look towards your right, while gently pushing your right thigh.
  • Breathe deeply for 10-15 seconds and then release.
  • The same should be repeated with your left side.
  • Repeat the routine for 3-5 times.

The 90, 90 shoulder reach : This is called the 90, 90 shoulder reach as you’re expected to form a 90 degree angle to your body at the shoulder. But no, this isn’t a complex exercise routine. You can do this reach by: 
  • Stand in a doorway while holding your arms so your elbow is at a 90 degree angle and your arm forms a 90 degree angle to your body at the shoulder.
  • Place each of your hands on the sides of the door frame while placing one foot forward as you stand up straight.
  • You should align your neck with your spine while doing the routine.
  • Lean forward as your brace yourself against the door frame.
  • Hold this stretch for 20-30 seconds.
  • Repeat the routine 3-5 times.

Neck release : Moving your neck every now and then can also become advantageous for your shoulder injuries; that’s why you should try to include neck releases in your daily routine. This is also a relatively simple exercise which can be done through: 
  • Sit up straight and slowly bring your chin towards your chest until the back of your neck is stretched.
  • Where your head is leaning should allow your shoulders to be stretched in an opposite direction. This means that when your head is leaning on the right, your left shoulders should be stretched, and when your head is leaning to the left, the right shoulders should be stretched.
  • Hold this stretch for at least one minute for both directions while being conscious of how you breathe as you relax.
  • The process should be done on both sides and repeat the routine 3-5 times.
Before you follow these routines, talk to your doctor first. Make sure that you inform your doctor of your plans in being active as they can also give you tips on how to make the process easier for you. Don’t do anything without the approval of your doctor as this can have adverse effects not only to your injuries but to your well-being as well.

In conclusion

All of the things presented in this article will come in handy for you regardless if you’re exercising to stay fit or to help with your recovery. Just take things slow and be consistent with your efforts in exercising and for sure, you’ll be able to attain your goals in no time!

When you’ve met an accident in your workplace, you may have the right to receive workers’ compensation. To have a better understanding of its legal process, you can click here.

Jean Clark

Jean Clark is a professional writer and loves anything to do with law in business or in the public. She is family oriented, and she loves spending her free time with her family.

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