Exercises after injuries of the shoulder joint
Before you begin the exercise program for the shoulder joint, it is advisable to get your circulation going with light loosening and mobility exercises (approx. 3-5 minutes). For example, by lightly jogging in place, stretching your arms toward the ceiling. While jogging, do arm circles forward and backward. Between transitions, breathe deeply, shake out your arms and legs.
Exercises - Supine Position
The legs are bent, the lumbar spine maintains contact with the surface.
Arms lie extended beside the body. Pull the shoulders toward the nose, rotating the arms inward. Elbows remain extended. Pull the shoulder blades toward the spine and buttocks, rotating the arms outward.
Upper arms rest on the surface. Elbows bent at a right angle. Keep the shoulder blades toward the spine and buttocks. Clench the hands into fists, place them on the abdomen. Extend the fingers, move the backs of the hands toward the surface. Elbows remain at a 90° angle! (Flowing movement).
The hand is clenched into a fist, the thumb rests on the opposite hip. Open the hand, rotate the arm outward, moving the extended arm up and back. The thumb points toward the ground.
Exercises - Prone position
The arm hangs over the table/bench edge. Rotate the arm inward, in the process direction. Push the floor.
Shoulder blade pulls toward the spine and buttocks, while externally rotating the arm. (Smooth, screw-like movement). Arm hangs over the edge of the table/bench. Shoulder blade pulls toward the spine and buttocks. Lift the arm straight toward the head end. Thumb points toward the ceiling.
Upper body resting on table/bench. Place extended arms alongside the body. Pull the shoulder blades toward the spine and buttocks. Lift the extended arms and rotate them outward. Thumbs point toward the ceiling. Forehead maintains contact with the surface.
Exercises - Upright Sitting
Spine upright. Neck long. Sternum leans slightly forward. Legs spread. Feet are flat in front of the knees. (Exercises in front of a mirror).
Arm hangs at the side over the back of the chair. Thumb points forward. Swing the arm forward and back. Arms hang at the sides of the body.
Shoulders pull toward the nose. Shoulder blades pull toward the spine and buttocks.
The hands are clasped and placed on the table. The elbows are extended. Push the hands forward, pulling the shoulder blades away from the spine. The shoulder blades draw toward the spine and buttocks, while the extended arms return to the starting position. Hold the shoulder blades toward the spine and buttocks. Raise the arms while keeping them straight. Caution: Keep the distance between the shoulder and ear as large as possible!
The forearm is placed sideways on the table. The elbow is bent at a right angle. The elbow applies light pressure to the table. Visualization: The humeral head glides toward the floor into the armpit.
Bend the elbows at a right angle. Palms face up. Push the arms forward; at the same time, rotate the hands so the palms face down. Return to the starting position.
The elbows are bent at right angles. Hands are clenched into fists. Thumbs point upward. Shoulders draw up toward the ears. The elbows rest against the body. The shoulder blades draw toward the spine and buttocks, while simultaneously spreading the upper arms. The elbows remain at a 90° angle.
Sit straddling the chair in front of the wall. The palms rest loosely on the wall. Pull the elbows in the direction of the arrow, keeping the shoulder blades toward the spine and the buttocks held. No movement!