After shoulder surgery, weeks of Physical Therapy (PT) can feel daunting. That being said, PT is still important to the healing process, and hurrying it will not do you any favors. Here are 8 Easy Exercises you can do after Shoulder Surgery, provided by a guest blogger; Daniel Demoss. Daniel has a master’s degree in physical therapy from NYU Steinhardt and is a personal trainer from Denver, CO.
There are many surgical options for treating Glenohumeral Osteoarthritis, also referred to as Shoulder Arthritis. The more traditional total shoulder replacements are extremely invasive and place a large metal rod down the shaft of your humerus. Nowadays, there are innovative, minimally invasive, anatomic shoulder implants that are proven to allow patients increased range of motion and no activity restrictions following recovery. The Arthrosurface stemless, anatomic, total shoulder arthroplasty systems recreate the native shape of your shoulder joint and can allow for a faster recovery. That being said, correct physical therapy is still important to the healing process, and hurrying it isn’t going to do you any favors.
A few simple exercises, executed correctly, can go a long way. The following exercises can help you regain strength and mobility.
Make sure you attempt them only after receiving the green light from your doctor to start exercising again.
Source: https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source:https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source: https://www.brain-spine.com/cervical_activities/six_movements_of_the_neck.html
Shoulder issues can cause imbalances for the muscles in the neck, so it’s important to stretch them too. One thing you should be very mindful of is to move slowly! The neck is not an area where you want to push beyond your comfort zone.
How to do it:
Source: https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source: https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source: https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source: https://orthoinfo.aaos.org/en/recovery/shoulder-surgery-exercise-guide/
How to do it:
Source: https://physicaltherapyweb.com/hyper-extension-internal-rotation-heri-test/
How to do it:
For flexion:
For extension:
After shoulder surgery, you need to check with a doctor before attempting any exercises. The ones presented above should be safe for most people, but there are certain injuries for which they might do more harm than good.
Here’s how to create a complete shoulder rehabilitation workout.
As in any workout routine, don’t start without first warming up. That can be a light cardio session like a stationary bike or an elliptical. If you have none of these at home, you can always opt for a brisk walk or even some light aerobics that can be done indoors.
Now that you’ve warmed-up, it’s time to do the exercises. Pay close attention to how you’re feeling the entire time. If any pain comes up, stop immediately. Rest, and only consider trying another exercise if no more pain is present.
If 2-4 repetitions of each exercise feel too many, do just 1 or 2. You also don’t have to do all the exercises at once, even if you have the green light for all of them.
Building strength happens gradually. When 1-2 repetitions of 3 exercises feel like nothing, you’ll know you can add another exercise or an extra repetition.
Daniel DeMoss is a personal trainer based in Denver (Matrix Gym) and a true fitness nerd. When he’s not busy training clients or working out at his home gym, you’ll probably find him skiing, cycling or hiking with his dog Rufus.
For more tips about the best home workouts and equipment, check out Daniel Demoss’ website the Dumbbells Review.
Thanks for the recommendatons. I had a shoulder bankart repair 2 years back, I still face some issues. that’s why it’s crucial to do exercises with extra precautions.