SHOULDER INJURY PREVENTION
Early detection is the key to preventing serious shoulder injuries.
Often, an orthopedic surgeon will prescribe a series of exercises aimed at strengthening the shoulder muscles.
Here are some easy shoulder exercises that you can do to strengthen your shoulder muscles and prevent injuries.
Basic Shoulder Strengthening
Attach elastic tubing to a doorknob at home. Gently pull the elastic tubing toward your body. Hold for a count of five. Repeat five times with each arm. Perform twice a day.
Stand facing a wall with your hands on the wall and your feet shoulder-width apart. Slowly perform a push-up. Repeat five times. Hold for a count of five. Perform twice a day.
Sit upright in a chair with armrest, with your feet touching the floor. Use your arms to slowly rise off the chair. Hold for a count of five. Repeat five times. Perform twice a day.
- Stay in good overall physical shape. Strengthen your wrist, arm, shoulder, neck, and back muscles to help protect and decrease stress on your shoulder. Do stretching and range-of-motion (ROM) exercises for your arms and shoulders.
- Maintain good posture. Stand straight and relaxed, without slumping.
- Warm up well and stretch before any activity. Stretch after exercise to keep hot muscles from shortening and cramping.
- Wear protective gear during sports or recreational activities, such as roller-skating or soccer.
- Wear your seat belt when in a motor vehicle.
- Do not use alcohol or other drugs before participating in sports or when operating a motor vehicle or other equipment.
- Don’t carry objects that are too heavy. Make sure children and teenagers use school bags and backpacks correctly.
- Avoid catching falling objects.
- Use a step stool. Do not stand on chairs or other unsteady objects.
- Use the correct body movements or positions during activities, such as lifting, so that you do not strain your shoulder. Do not lift objects that are too heavy for you.
- Avoid overusing your arm doing repeated movements that can injure your bursa or tendons. In daily routines or hobbies, think about the activities in which you make repeated arm movements. Try alternating hands during activities such as gardening, cooking, or playing musical instruments. Use rest, ice, compression, and elevation (RICE) for home treatment.
- Avoid keeping your arms out to the side or raised overhead for long periods of time, such as when painting a ceiling. If you must do these things, take frequent breaks, and use RICE for home treatment.
- Consider consulting a sports-training specialist if you are a competitive or serious recreational athlete. The specialist can recommend training and conditioning programs to prevent shoulder problems or injuries.
- Make sure your child’s backpack is the right size with good support. Carrying heavy backpacks may increase the risk of shoulder problems or injury.
- If you feel that activities at your workplace are causing pain or soreness from overuse, call your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.
- Make your home safer by removing obstacles that can cause a fall.
- Exercise and stay active. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have been inactive.
- Promote overall good health by eating healthy foods.
- Don’t drink more than 2 alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman. Drinking alcohol increases your chances of having weak bones (osteoporosis). It also increases your chances of falling.
- Do not smoke or use other tobacco products. Smoking increases your chances of having osteoporosis. It also causes problems with the blood supply in your arms and slows healing.
The information contained herein is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments or treatments. The information should NOT be used in place of visit with your healthcare provider, nor should you disregard the advice of your health care provider because of any information you read in this topic.
sources include: orthoinfo.aaos.org and webmd.com