Shoulder Instability - Recommended Exercises

Correct Posture
 
Good Posture shouls not feel like hard work.  Imagine a ballon filled with helium is attached to your head and is pulling you up (Balloon Posture).  You should feel your back straighten and your chest widen.  Pull your shoulder blades back and down.  This increases the space under your subacromial arch, giving the rotator cuff tendons more space which is good for your shoulder. 
 
 
 
 
 
 
 
 
Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • When you start you may find that you can only move a small distance without pain, but this will improve.  Do not be tempted to push through the pain.
  • Repeat the exercise 2 times a day.
  • The number of repetitions that are recommended is what you should aim for.  If you find them hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
  • It is recommended you have a day off the exercise every fourth day
 
 
 
Exercise 1 - Isometric Exercises
 
 
These are good exercises to start with if the shoulder is very painful.  Stand with a rolled up towel between your elbow and the side of the unstable shoulder.  These are static exercise.  There should be no movement during these exercises.
 
 
1. Abduction  -  Place your opposite hand on the outside of the affected elbow.  Keep the arm still ans push the elbow outwards into your hand.  Use the good hand to resist the movement.  Hold this position for 10 seconds.  Target Repetitions = 10
 
2. Lateral Rotation  -  Place the opposite hand on the outside of the affected hand.  Keep the arm still and push the hand outwards into your good hand, which should resist the movement.  Hold this position for 10 seconds.  Target Repetitions = 10
 
3. Medial Rotation  -  Place the opposite hand against the palm of your affected hand.  Keep the arm still and push the hands together.  Hold this position for 10 seconds.  Target Repetitions = 10
 
 
 
 
  

presented by Urmston Physio Clinic

 

presented by Urmston Physio Clinic

 

presented by Urmston Physio Clinic

 
 
 
 
Exercise 2 - Wall Slides 
 
Find a smooth wall or mirror and a cloth that will slide easily on the surface.  This exercise aslow orks if you put a sock on your hands.  Stand facing the wall with the palms of your hands in contact witht he wall. 
 
Think 'Balloon Posture' with your shoulder blades pulled back and down.  Gently push into the wall and slide your hands upwards.  This must not hurt.  Relax and return to the start position.  You should be gently pushing against the wall through the full movement.
 
Target Repetitions = 10
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
 
Exercise 3 - Diagonal Pattern 'Theraband' Exercises (1)
 
Stand with the end of the 'Theraband' under the foot on the opposite side to the problem shoulder.  Hold the other end with the affected hand.  Place the good hand on the opposite hip.  Lift the hand up and diagonally outward, away from the hip.  Slowly bring the arm back down to the start position.
 
Target Repetitions = 10
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 4 - Diagonal Pattern 'Theraband' Exercises (2)
 
Place the end of a 'Theraband' under the leg of a heavy dining room table or chair.. Stand next to the table or chair with the other end in the affected hand.  Keep the opposite arm by your side and bring the 'Theraband' up and across the body in a diagonal movement.  Slowly bring the arm back down to the start position.
 
Target Repetitions = 10
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
Exercise 5 - All Fours
 
Start on all fours with your hands under your shoulders and slightly turned out.  Your knees should be in line with your hips.  Now sit on your heels keeping your hands still.  This will gently move your shoulder.  Rhythmic movements back and forwards are the most effective.
 
To progress this exercise take your knees further away from your hands.
 
If you cannot kneal on all fours you can do this exercise in standing with your hands on a table in front of you.  Bend your knees and stick your bottom out - as you bend your knees you will move your shoulder.
 
Target Repetitions = 10
 
 

 

presented by Urmston Physio Clinic

 
 
 
 
 
 
 
Exercise 6 - Push Up With Resistance
 
To add resistance you can use 'Theraband' or small weights (1 - 2 Kg) or a pair of tights tied into a loop.  Holde the 'Theraband' or tights around your hands, or hold weights with thumbs pointing to the ceiling.
 
Remembering 'Balloon Posture' with your shoulder blades pulled back and down, push your hans up into a 'V'.  It is important to keep your hands wider than your elbows.  This must be pain free.  On the return movement pull your elbows into your side.  Make sure to keep the 'Balloon Posture' through the exercise.
 
Target Repetitions = 10
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
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