Resistance band rows are a great strengthening exercise to help with the upper humerus’s rehabilitation. Following this injury, be sure to follow your doctor’s and physical therapist’s specific recommendations for exercise. To help with the recovery of a broken upper humor, use the specific exercises suggested by your physical therapist. Individuals’ exercise schedules may vary, but humeru fracture recovery exercises follow a similar pattern across fracture types. For more information on how to support you with recovery, visit www.research.com/humerusfusion-rehabilitation.org and follow the steps below.
7 Beneficial Shoulder Rehab Exercises: Key Takeaways
The desire to do shoulder rehabilitation exercises is at an all-time high. More people are dealing with shoulder pains now than ever. Whether it be in sports or desk jobs, taking care of the shoulder is vital.
If you are one of the 67% of Americans suffering shoulder pain, be sure to call our office to schedule an appointment to begin your recovery. If you know someone who is suffering from shoulder pain, be sure to share this article with them.
We abuse our shoulders as outdoor athletes, whether we’re scaling, pole planting, paddling, or doing anything that puts us in danger of falling hard. The shoulder is the most mobile and stable joint in the body, which means it is highly susceptible to injury.
Esther Smith, a physical therapist, climber, and owner of Grassroots Physical Therapy in Salt Lake City, says, “Shoulder injuries are one of the most common ailments in our clinic.” The bulk of these cases are caused by misappropriation and overuse versus injury, which she says is largely preventable. Injuries often start as a dull ache or pain that may come and go, but never seems to have completely disappeared. If you try to push through — as most ardent outdoor enthusiasts tend to do — it will develop into a nagging, debilitating pain that can be difficult to bear.
“People will often see a medical practitioner too late, and then the injuries become difficult to treat,” says Jared Vagy, a physical therapist, board-certified orthopedic surgeon, and author of Climb Injury-Free. The best course of action is to tackle the nagging pain early on, before it becomes a full-blown injury. Smith and Vagy discuss the causes of the three most common shoulder injuries and how to get back to health.
What Is Shoulder Pain?
The shoulder joint, as the hip, is formed between the humerus (upper-arm bone) and the scapula (shoulder blade). In comparison, the hip joint is much deeper and more stable, while Vagy says the shoulder joint is like “a golf ball on a tee.” The humerus’s head is about three to four times the length of the shallow socket it butts up against, which allows for a wide range of motion at the expense of stability. To hold everything in place and provide mobility, the joint is dependent on a web of muscles, tendons, and ligaments.
An acute injury (such as a sudden drop while skiing or biking) or repeated strain over time, especially in suboptimal shoulder positions such as overhead reaching when scaling, can exacerbate or tear any of these structures, causing shoulder pain, nausea, weakness, and instability.
Shoulder pain can be exacerbated or damaged depending on which structures are aggravated or damaged. According to Vagy, the three most common shoulder injuries for outdoor athletes are shoulder impingement (a shoulder-structure-related injury), a rotator-cuff strain or tear (a muscular injury), and a labral tear (a cartilage tear). These injuries can be difficult to distinguish even for certified medical professionals because the shoulder’s bones are so intertwined. Clinicians usually perform a series of tests to establish one of these disorders. If you have any doubts, it’s worth going to your doctor or PT to get some answers.
Poor posture is also a factor. Only do them if you can do them painlessly.
Rotator Cuff Exercises
External rotation Lie on the ground with your post-surgical side facing the ceiling. Place a small pillow or towel on your side and bend your elbow to 90 degrees before placing it on the pillow. Keep your hand and forearm parallel to the ground. Lift your hand toward the ceiling while holding the elbow in place.
Assume the same position as in the previous exercise. This time, rather than turning your hand toward the ceiling, rotate it toward the floor, while still holding your elbow to your side. Repeat ten times.
Doing your post-op exercises as directed will have a huge effect on your shoulder health and recovery, and it will help you return to your normal routine quickly and safely.
Listen To Your Medical Team
The most important thing is to consult with your medical team to determine the type and severity of the injury you suffered and what would be the right option for you long-term.