Shoulder Exercises for Sport-related Injuries

Sports injuries are no fun for anyone and they’re obstacles on our way to healthier living. Although injuries are destructive and often painful no matter how healthy you are, sportsmen and women find it especially difficult to cope with injuries due to their constant engagement in sport. Having to lie down and stop exercising is often a hard decision for any semi-professional or professional sportsman or woman.


Since shoulder joints are the most mobile joints in a human body, they are potentially very unstable. Therefore, shoulder injuries such as dislocation are very common. Shoulder dislocation is an injury that’s often described as a shoulder “pop out” because it literally pops out from its initial location. It needs to be placed back as soon as possible in order to avoid complications. This is where you’d need a physiotherapist to help you get back to your normal life quicker.
The rotator cuff is a very important group of four muscles and tendons that surround the shoulder joint. It provides us with movement and stability and therefore, tearing a rotator cuff can cause a lot of pain and often requires surgery to fix it. Recovering from shoulder injuries might require more rest rather than movement; however it will depend on the situation. The treating physiotherapist will design the most suitable exercise program following any surgery or injury.


Shoulder exercises are focused on two main problem zones and try to build flexibility and strength. Many people complain about tight shoulders which often disables them to perform every day activities. Stretching can help loosen the muscle around the stiff joint in the shoulder, which will help to release it from disabling discomfort.
Stretching is generally focused on your shoulder flexibility; whereas muscle development (or building) is required for better strength. Humans must focus on both equally in order to sustain healthy shoulders, to recover from or avoid any injuries to the area.

A popular exercise is this:
1. Bend over until your hands are dangling in front of you towards the ground
2. Perform small circles with your hands, allowing momentum to rotate the arms

This is the simplest and safest shoulder exercise widely recommended in order to improve your shoulder strength and flexibility without potentially harming yourself. But, don’t do this if you have a serious injury! You must seek advice and help from a physiotherapist about what exercises will work best for you.
Sometimes shoulder exercises require small weights to create resistance and strengthen the muscles around it. The weights can be increased as you continue doing these exercises over a period of time. When you use weights, it is often useful to divide your shoulders into muscle groups and target each one separately for better results.
Contact CBD Physio and make an appointment to see a physiotherapist today!

shoulder treatment for injuries, exercise, pain

By Ashton Lucas
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