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It is very common for individuals who are active to have to start performing some shoulder rehabilitation exercise.
Injuries to this joint are seen in a variety of different sports and if not looked after properly with a shoulder rehabilitation exercise, it can cause an immense amount of pain and potentially even prevent them from staying active.
One very important shoulder rehabilitation exercise to include in a program is an external rotation. This will help to work the rotator cuff where many of these injuries start. To perform this tie a rubber tubing band to a door handle. Next, grasping the band with the hand of the injured shoulder (standing with that shoulder facing away from the door), slowly pull with the hand so that it rotates around the body until it is now facing the complete opposite direction (the rope is forming a 180 degree line). Note that while performing this you will want to keep your elbow tucked into your side without letting it leave contact with the body. Hold this position for a few seconds and then slowly move back to the start again to complete one rep. Perform this for 15-20 repetitions.
Another good activity to perform is front and lateral raises. To do these, hold a 5-10 pound dumbbell in one hand, keeping your feet about shoulder width apart and knees slightly bent. Then raise the dumbbell either up straight in front of you or off to the side, keeping the elbow extended the entire time. Only raise to about shoulder level and then lower back down. After performing a set of 10-12 reps switch arms and repeat again.
Including the above suggestions in any fitness program is also a great way to prevent an injury from occurring in the first place. There is nothing more frustrating than having to take time away from what you love so make sure you do everything you can to avoid this situation.
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