After undergoing shoulder surgery, you may struggle with the pain for a little bit longer than usual. This is because your body needs time to heal properly after the trauma of surgery, and it suffers rather hard in other ways. Physical therapists can help you develop the range of motion with specific exercises that target these muscles. They add to your overall recovery and get better faster.
With shoulder surgery, you might have a few different options when it comes to exercises. Your shoulder may have been operated on to fix or alleviate a condition or issue with the joint and muscles. One way to ensure a safe recovery after post-arthroscopic surgery is to perform range-of-motion exercises.
Strengthening exercises help prevent injury and increase your overall strength. Endurance exercises help improve your overall health and allow you to carry out exercises with less effort. Endurance exercises are a great way to determine how fast your shoulders adapt and recover from any injuries.
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- 3 Keys to Your Recovery After Shoulder Surgery
- Benefits of shoulder surgery
- Shoulders are Important and Here’s Why
- Best Post-Surgery Shoulder Exercises
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3 Keys to Your Recovery After Shoulder Surgery
You may experience some pain and stiffness shortly after your surgery. This is expected and will go away as you get back into a normal routine. But the top three things you can do to speed up your recovery are:
- Ice can be helpful for managing pain and swelling. Apply an ice pack to reduce swelling and/or pain after a sprain, wound pulled muscle, or another injury. Reduce the amount of icing over time to tailor an appropriate treatment plan.
- Gradually remove yourself from the sling. You don’t want to become dependent on it at first, as your rotator cuff needs to be fully healed before you can give it up entirely. You might want to try three days on, for example, and then ease back off. It’s a good idea to take up physical activity every day to stay fit and healthy. Start by taking off your sling and loosening your arm for five to ten minutes each time you are walking.
- Moving your arm gently and taking a break from moving anything else in your shoulder will help it stay in working condition. This will also reduce any strain on your shoulder, giving you a better ability to do your daily tasks. You want to avoid this at all costs. The exercises that follow in this article are a great starting point. Perform them daily during the first month after surgery to see success.
Benefits of shoulder surgery
Shoulder arthroplasty is a surgical procedure that can give your arm the freedom it deserves. It is an operation that removes bone, cartilage, and/or ligaments from one or both of your shoulders to replace them with artificial parts. Shoulder surgery has multiple benefits and you should consider it if you are in pain and have tried other treatments such as physical therapy, steroid injections, and anti-inflammatory drugs.
If your shoulder pain is caused by a tear or fracture in the rotator cuff, it is advisable to have surgery to repair this damage and regain the strength and flexibility that you lost. The joint may not be able to fully rotate back into its normal position without surgical intervention.
Surgery can also be done to help prevent further damage and pain. If the pain is coming from a torn labrum, surgery can often fix this problem. With the labrum partially removed, less friction is put on the rotator cuff which reduces inflammation and decreases pain.
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Shoulders are Important and Here’s Why
The shoulders are one of the most important body parts of the human body. They serve as a base for the neck, and they also support the head. This is why it is important to keep your shoulders healthy and strong. These muscles are crucial for maintaining good posture and preventing injuries.
Starting with your shoulders, you can start with strengthening them by doing shoulder presses, planks, and push-ups. These exercises will help you build up your strength so that you can maintain a healthy posture. Once you’ve built up your shoulders, it’s time to work on your chest. Push-ups, planks, and flyes will help you shape your chest so that it looks amazing.
When you have achieved this goal, continue with the neck and back by doing pull-ups and dips. These exercises will help keep your chest, shoulders, and arms in shape. Just remember to take your time. Exercise should feel good! If you’re having a hard time with any of these exercises, it might be best if you work on some other areas first.
Best Post-Surgery Shoulder Exercises
Below are five of the most recommended exercises for patients recovering from shoulder surgery. Always consult your doctor or physical therapist before including a new exercise in your post-surgery rehabilitation.
Assisted Shoulder Elevation
This exercise can be performed sitting or lying down. To do this, you must cuff your hands together and slowly lift your arms, straightening them for about 20 seconds. You should maintain them together for a full minute or so before moving on to finish the rest of the workout.
Rotator Cuff Strength
When you stand, place both arms behind your back and clasp your hands. Keep the stretch long while lifting both arms up and down to add pressure on your shoulders. Do a shoulder stand. If you’re unable to do the shoulder stand, simply stretch your arms in front of you, making a “T” with the two arms and raising them to the sky.
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Reaching Exercises
While sitting down, lift your arms up and to the sides as high as possible before lowering them. Keep alternating your arms from one side to another ensuring both are involved in the exercise. For an even more effective workout, find a spot in your shoulder blades or upper back, and apply pressure for about 10 seconds before switching to the other side.
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Internal Rotation
Lie on your affected shoulder and bend your elbow so it’s at 90-degrees. Using the same arm, lift a weight from waist level to just below that arm’s level. Slowly put the weight back and do this with the other arm as well if you can.
Shoulder Adduction
This pillow is easy to do with! Simply place it between your arm and chest, squeeze it for 10 seconds, release it, and then repeat on the other side for a better workout. Slowly release the tension in your arms, then carry on with 10 more rounds.