Alternative therapies and exercise

Physical Therapy is a beneficial way to help decrease pain in the soft tissues, restore atrophied muscles and improve shoulder strength and mobility. The type of physical therapy and the duration will be dependent on your injury.

Once your pain starts to diminish, a physiotherapist will also set up an individualized shoulder strengthening and stretching exercise program for you to perform at home or in the gym. This will be based on your needs and abilities, and will help you return to performing your normal routines. Individuals will often lift weights on their own, to try and build up their shoulder strength. However, in doing so, they can do more damage to their shoulder. It is extremely important to strengthen your muscles properly, as they may have weakened during the period of non-use. A trained therapist will help to ensure your rehabilitation process is effective. For best, long term results use ultrasound in conjunction with physical therapy and an exercise program.

Suggested exercises:

The Butterfly - hold a small weight or can of soup at your side. With elbows straight and thumbs point toward the floor, lift your arms to waist level and slowly lower them back. Repeat 5-15 times. Try to do two or three sets.

The Rub-a-dub - Stand straight, with the back of your hand of you injured side against your back. With the other hand, throw a towel over our back and grab it with you hand behind the back. Pull gently on the towel with your 'good' arm, raising your injuring arm as high as you can without discomfort. Hold for 5 seconds, release slowly, and repeat 5-10 times.

The Wall-Crawl - Stand with your injured shoulder about 2 feet from the wall. Gently 'walk' your hand up the wall as you keep your shoulders level. Hold for a moment, than come back down. Repeat 4 or 5 times.

During your recovery, you may have to modify and/or eliminate any activities that cause pain or discomfort in your shoulder area until your pain and inflammation settle, and you gain more mobility and strength in your shoulder. Often you will notice a great improvement within 6 to 12 weeks; however it can take months to return to normal. The more diligent you are with your rehabilitation, the faster you will see successful results.