Welcome to Holly Roser Fitness! As a personal trainer in San Mateo, I understand the importance of proper recovery from shoulder injuries. The shoulder is a complex joint that is prone to injury, particularly in athletes and individuals who engage in overhead activities. It’s important to follow the guidance of a healthcare provider and possibly a physical therapist before starting any exercise program after a shoulder injury.
With that being said, here are some exercises that can help with shoulder injury recovery, as recommended by your personal trainer in San Mateo:
Isometric shoulder blade squeeze: This exercise helps to activate and strengthen the muscles in the shoulder blade and upper back. Stand with your arms at your sides and squeeze your shoulder blades together as if you’re trying to touch them in the middle of your back. Hold for 5-10 seconds, then release.
Elastic band external rotation: This exercise targets the muscles in the shoulder and upper back. Attach an elastic band to a door or other stable object, then grip the band with your injured arm with your elbow bent at a 90-degree angle. Slowly rotate your arm out to the side, keeping your elbow pressed against your body. Return to the starting position and repeat.
Prone scapular retraction: This exercise helps to strengthen the muscles in the upper back and shoulder blade. Lie face down on a bench or exercise ball with your arms hanging off the side. Squeeze your shoulder blades together and lift your arms off the ground, keeping them straight. Lower your arms back down and repeat.
Wall slides: This exercise targets the muscles in the shoulder and upper back. Stand with your back against a wall and your arms extended straight up. Slowly slide your arms down the wall, keeping them straight and close to your body. Once your hands reach shoulder height, slide them back up to the starting position.
Shoulder flexion: This exercise helps to improve mobility in the shoulder. Stand with your arms at your sides and slowly lift your arms up in front of your body, keeping them straight. Raise your arms as high as you can without experiencing pain, then lower them back down.
Remember to start with low resistance and gradually increase as your shoulder recovers. As always, if you have any questions or need additional guidance, don’t hesitate to reach out to me as your personal trainer in San Mateo.