Dr. Charschan demonstrates 5 shoulder exercises to stabilize the rotator cuff.
This shoulder video complements what you were shown in our offices. These are the exercises that you need to do as we improve shoulder flexibility and function at home to speed up your recovery.
The exercises are taken from the sheet you received in the office which has the 5 exercises that will improve how your shoulder works. Performed every other day, they will improve your strength and flexibility while toning up the internal muscles that stabilize and control the shoulder within the joint.
There are four muscles that make of the rotator cuff.
- Teres Minor
- Subscapularis is the main stabilizer of the shoulder.
A fifth exercise is also included for both the anterior and posterior deltoid muscles which are affected when the rotator cuff is problematic.
To perform the exercises correctly, begin with a 3 lb weight and do them every other day. Begin with 3 lbs and then increase the reps by 2-4 per day until you reach 50-60 reps. Then started with a four lb weight and then go to 5. If your shoulder at 3lbs is having difficulty, start at 2lbs and use the same procedure to improve your ability to lift the weight. If you need the original instruction sheet, it can be downloaded here
If you are having pain or difficulty with any one of these exercises, make sure you tell us so we can help figure out why and help you most effectively. These exercises should not be painful other than post-exercise soreness which is normal.
Once you have graduated to being able to do these exercises, then begin to work for the larger muscle groups at home, with free weights or using exercise bands or the universal gym. Check out my video below for complete instruction on how to perform these exercises