After any injury and surgery, an exercise conditioning program can help you return to your physical function and regain strength, & live a happy lifestyle. Following a well-structured rotator cuff and shoulder conditioning program is an effective way to return to your sports by improving physical fitness and performance.
Rotator Cuff is a recreational activity that provides a wide range of exercises. To offer and ensure that the program is safe, efficient, and innovative for you, it should be performed under your doctor’s supervision. Ensuring from your doctor and physical therapists can help patients to achieve rehabilitation goals and a healthy lifestyle. Rehabilitation goals prescribed or suggested by professional clinicians include the following points but not limited to:
Strengthening the muscles that support your shoulder will help keep your frozen shoulder pain alleviated and joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury.
Stretching the muscles that you strengthen is necessary for restoring function and range of motion and controlling physical injury. Rotator cuff conditioning helps strengthen the body with gentle stretching and exercises. It can also reduce muscle soreness and tension by keeping them flexible and straight.
The muscles group targeted in this conditioning program include, Deltoids, Trapezius muscles, Teres Muscles, Rhomboid muscles, Infraspinatus muscles, Subscapularis etc. muscles conditioning and rehabilitation help support shoulder joints, front and back of upper arms and shoulder joints.
Length of Program
This shoulder conditioning program can be continued for 4 to 6 weeks unless otherwise specified by a physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health recovery of the shoulders. Performing the exercises two to three days a week will maintain strength and improve range of motion in your shoulders.
Rehabilitation & exercise programs
After the warm-up, do the stretching exercises to improve your body functions and restore strength. When you complete the exercises, repeat the strengthening exercises to end the program. If you are experiencing pain during exercise, do not avoid it. If you are not sure how to do an exercise, or how often to do it, contact your physical therapist directly.
In this exercise Deltoids, supraspinatus, infraspinatus, subscapularis muscles are helpful. In this exercise, you have to lean forward and place one hand on a counter or any table for support. Try to use your other hands to hang freely at your side. Gently swing your arm forward and back. Try to repeat this exercise by moving your arms side by side, & repeat it in a circular motion.
Crossover Arm Stretch
The main muscles which work in this exercise is the Posterior deltoid. In this exercise, you will feel this stretch at the back of your shoulder. Initially, you should relax your shoulder and gently pull your arm across your chest as far as possible, then hold your upper arm. Hold and stretch it for 30 seconds and then relax for 30 seconds. Repeat the same exercise with another arm. Remind that not to pull or put pressure on your elbow.
Passive Internal Rotation
Subscapularis is the major muscle in this exercise used to stretch at the front of your shoulder. You can use a lightstick or yardstick as a required equipment. Hold this stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand. Pull the stick horizontally so that your shoulder is passively stretched to the point of feeling a pull without pain. Hold for 30 sec. & then relax for 30 seconds to repeat on the other side. Don’t try to lean over or twist to the side while pulling the stick.
Physical Therapy (PT), also known as physiotherapy, is one of the allied health professions that, by utilising evidence-based kinesiology, exercise program, health education, mobilization, and movement training & physical impairment improvement resulting from injury, trauma, disabilities, etc. The aforementioned training and exercises can help you reduce these impairments and diseases related to the frozen shoulder and rotator cuff disorders.