As the season of baseball ends and the Mets are still playing fabulous, the fun of winter sports begins. Whether it’s outdoor sports like skiing or indoor sports like basketball, shoulder pain and injury can stop you from doing what you love.
The shoulder is one of the largest joints in the body and can become injured in a variety of ways, whether through osteoarthritis or a traumatic accident. The Howard Beach physical therapists at Cross Bay Physical Therapy have helped patients for over 30 years heal from complex shoulder injuries.
Our patients are surprised and amazed at how much better they feel after just a few weeks of physical therapy. Through a combination of exercise, stretching, massage, and therapeutic modalities like heat, ice, electrical stimulation, and ultrasound, our physical therapists not only help you relieve the pain and injury of your shoulder but also make sure your shoulder gets stronger.
There are a few shoulder exercises that we implement in our office that greatly help the recovery process of the shoulder. Importantly, do not do these exercises, especially for the first time, if not under the supervision of one of our trained physical therapists. Some exercises include:
- Standing Rows - Holding on to an exercise band with both hands and with your elbow slightly bent, pull the band inwards toward your body. Elbows should be bent at 90 degrees and located at mid torso.
- External Rotation - Facing parallel to the wall. Place your elbow at a 90 degree angle while holding an exercise band with one hand. Then pull the band away from the wall keeping your elbow at a 90 degree angle until you feel your shoulder muscles working. If you feel too much pain, stop immediately. Do 10 repetitions. Then turn around and repeat for the other arm and again do 10 repetitions.
- Pull Downs - Place the exercise band above your head so you are pulling it down at a 45 degree angle. Hold onto the exercise band with each hand, elbow straight, and thumbs pointing up. Then pull the band down to the area of your pockets and about 6-8 inches away from your body. Pause for 2 seconds emphasizing a squeeze between the shoulder blades. Repeat motion for 10 repetitions.
These are just a few examples of exercises that strengthen the shoulder and help prevent future injury. Cross Bay Physical Therapy is located in Howard Beach, Queens.
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By Benjamin Bieber