Top 5 Exercise Band Exercises for your Shoulder
The shoulder is a complex joint that is very commonly a problem with pain and stiffness. Shoulder pain is one of the most prevalent complaints across all age groups, but especially the over 55s. There are many debilitating conditions in the shoulder that can cause substantial discomfort, restrict mobility, and impede daily life. The frustrating this is that shoulder pain typically goes on for months. There are rarely quick fixes. At Surrey Physio, the average length of treatment can be anywhere from 4 to 24 sessions. It’s a real problem.
Injuries to the rotator cuff are one of the most common causes of shoulder stiffness and pain. These develop when the rotator cuff tendons become inflamed or torn. Symptoms include pain and restricted range of motion, particularly while lifting or rotating the affected arm. Rest, physical therapy, and medicines are recommended in the treatment of this condition. In some circumstances, surgery may be required.
Another common reason of shoulder pain is tendinopathy. This is an inflammation of the tendons connecting the shoulder muscles to the bones. Among the symptoms include pain, minor swelling and stiffness. Typical treatments consist of rest, physiotherapy, manual therapy, exercises, and medication. In some circumstances, surgery may be required. The most common form of shoulder surgery is called shoulder decompression, but fortunately surgeons are using surgical techniques less as they opt for rehabilitation as the first approach.
Another common reason of shoulder pain is bursitis. This is an inflammation of the shoulder bursae, which are small fluid-filled sacs that cushion the shoulder's bones and tendons. Among the symptoms include pain, swelling and stiffness. Typical treatments include steroid injections and medication, although exercises are often the preferred method of choice on the NHS.
Another major reason of shoulder pain is osteoarthritis. This is a degenerative disorder that most commonly happens at a small joint in the shoulder called the acromioclavicular joint. Typical treatments include manual therapy and exercise therapy. Although you cannot reverse the arthritis, exercises can certainly help improve range of movement to the shoulder.
Shoulder impingement (sometimes called subacromial pain syndrome, or rotator cuff related shoulder pain) is the most common cause of shoulder pain. The general belief is that shoulder impingement occurs when the rotator cuff (supraspinatus) tendon becomes impinged, or pinched, causing pain, limited range of motion, and weakness. However, some therapists and doctors disagree with this mechanism of pain.
Regardless of the reason of your shoulder pain, it is essential to seek medical attention. Your doctor, physio, osteopath or chiropractor will be able to diagnose the source of your shoulder pain and offer the most effective treatment. Shoulder discomfort can be controlled and its symptoms minimised or removed with the proper care and therapy.
Let’s look at our top five band exercises:
Repeat each exercise for 10 to 12 reps, and perform the exercise one to two times per day. Stop if you get any pain and consult a physio or osteopath.
1. Upright Row with Band
Standing with good posture, hold an exercise band in both hands and stand on the middle of band. Lift your arms up to horizontal creating resistance in the exercise band. Slowly lower your arms back to the start position. This exercise helps to strengthen the mid-deltoid muscle.
2. Internal Rotation with Band
Tuck your elbow in, keeping it next to your body, and move your arm inwards towards your stomach using the band as resistance. This is an important strengthening exercise for the rotator cuff shoulder muscles.
3. External Rotation with Band Both Sides
Tuck your elbows in, keeping them next to your body, and hold two ends of an exercise band. Move your arms outwards away from your stomach, using the band for resistance. This is an important strengthening exercise for the rotator cuff shoulder muscles.
4. Throwing with Band
Gently perform a throwing movement using the band as resistance. This will help improve mobility, co-ordination, strength and function to your shoulder.
5. Archery Exercise with Band
Loop a band around your fingers in both hands. Hold one arm straight and to your side. Rotate your neck towards your abducted arm. Pull the band towards your opposite shoulder as you turn your thumb upwards. At the same time, rotate your neck towards your opposite shoulder. You can also lean towards the back shoulder as well during the movement. This is a dynamic stability exercise for the deltoid, trapezius and shoulder.
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