Typically, one of the first types of stretches that a physical therapist will prescribe to you is stretching. Stretches help to restore proper posture and relieve muscle tension in the shoulders, relieving pain and restoring normalcy to your shoulder area.
Shoulder stretches can be done anywhere and with any equipment. For example, if your shoulder is stiff and painful, it’s a good idea to stretch the muscles in the upper part of your arm and shoulder. These stretches can be done while at the office, in the car or even standing at your desk.
Shoulder physical therapy stretches work by increasing flexibility and increasing strength in the shoulder, decreasing muscle tension and restoring normal joint motion. The most common stretches are: gluteus medius, gluteus maximus, and adductor brevis. If you experience shoulder pain, these stretches can help you get through it quickly and naturally. These stretches also will increase mobility and allow for a more natural range of motion.
Shoulder stretches can be performed repeatedly, as long as the muscles are properly trained. They’re also easier to do if you have already worked your way through the physical therapy program. Stretching before your routine workout is recommended.
Shoulder physical therapy stretches should be done slowly and gently, using minimal resistance. The goal is to warm up before you start the exercise. You should only do exercises that require little movement and that don’t affect your ability to move your arms or shoulders.
As you progress through physical therapy stretches, you may need to add more exercises and/or stretches as needed. A physical therapist can also recommend other types of stretching, such as yoga or Pilates. You can also find stretches and exercises online.
A stretching routine is not limited to just stretches. One good way to improve your mobility and strength is by performing activities that use a variety of muscles in your arm and shoulder. Examples include push-ups, pull-ups, and lunges. Some of the stretches used by physical therapists can also be done as simple exercises for your arm and shoulder muscles. For example, by alternating hands and arms, or by holding a small dumbbell above your head and moving it slowly up and down while you slowly bend at the elbow.
When it comes to pain, the more advanced stretches can usually be done without too much problem. However, pain may be present when you first begin a stretching.
Physical therapy can be very beneficial and effective in helping you return to full function and health after shoulder pain has affected your daily life. Make sure to consult your physical therapist about stretching routines.