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Helping You Recover From Injuries and Improve Performance Using Physical Therapy and Ayurveda.

Shoulder Injury Pain Strengthening Exercises Scapular Stabilization

Hi everyone, I see lots of patients with shoulder problems, ranging from rotator cuff injury or tears, to shoulder impingement, to adhesive capsulitis (frozen shoulder) and after lots of different types of  shoulder surgeries.  From the physical therapy perspective one of the most important things for shoulder rehab is proper sequencing for strengthening the shoulder.  Most people get this backwards or don’t get it at all.  Its important to do the shoulder rehab process in a 3 step process.

Shoulder strengthening exercises for shoulder injury and pain

First focus on strengthening your scapular stabilizers (shoulder blade and upper back muscles).  Your scapular stabilizers are your base and if the base is not strong the extension or your arm will never work well.  Remember the foundation comes first followed by everything else.

Second group to strengthen is your rotator cuff muscles.  Rotator cuff is made up of your supraspinatus, infraspinatus, teres minor and the subscapularis muscle.  These small muscles keep your shoulder joint in the right place and give it dynamic stability.

Third and final group to strengthen are your big guns – the lats, pec, and deltoids.  These are larger muscles used for gross movements and strength.

In this video I am focusing on scapular stabilizers the first group.  In addition to strengthening, these exercises build motor control of these muscles.  These exercises when done right can be very effective for shoulder injury or shoulder pain.

Tweetables:

Home Exercises for the Weak Shoulder  [Click To Tweet]
Shoulder Exercises to Help you Avoid Shoulder Pain [Click To Tweet]
Exercises That Stop Shoulder Pain  [Click To Tweet]

Thank you  for watching this video, it has been fun creating this video.  Let me know what you thought of this video and if you would like me to post videos on specific health/fitness subjects.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program or trying any of the recommendations mentioned in this video.

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  • Ali

    Hi Dr. Kalia, Hope all is going well…i
    play alot off soccer i think i twisted my right knees during a game not too sure ..but there is a pain when i go up the stairs sometimes and when aim jogging i feel the pain but i can still joke..its much better than 6 months ago. Very slow healing..hope to expedite it so i get back to my games.
    i did a XRays couples weeks ago and i need a physico therapy i wa stold…shd i see my doctor first with the Xray and then do the physico ther..please let me know – advise!!!feel free to call me 650-834-0505 Ali..Regards,

    • Manu Kalia

      Hello Ali

      Knee injuries can take a while to heal, especially if you are active or don’t give the joint adequate rest. You want to make sure you have a serious injury to the meniscus, ligaments, joint capsule or cartilage. The most important advise I give my patients is “avoid all activities that increase pain or aggravate your symptoms”. So running, jogging, squatting, kneeling, sports or anything that causes knee pain should be avoided. You want to focus on knee pain relief activities – unloading the joint, non-weight bearing strengthening/flexibility exercises, regular massage of the joint to improve circulation and facilitate healing. Oral Ayurvedic herbal formulas like Yograj Guggulu, Ashwagandha, turmeric, etc. are all very helpful for helping the body heal. Hope this helps.

      Best

      Manu

      P.S. Not a bad idea to follow up with your MD and Physical Therapist since you have been having pain for a while now.

  • Samir

    Hi!

    A month ago during my volleyball training session I injured my shoulder.It happend because of a bad pass and I guess that I wasnt warmed up and streched out properly.Felt a sharp pain in my deltoid muscle area,and I couldnt proceed with the training.I went to hospital took an X ray,which came out normal,and doctors said its just a strained muscle,apply ice and cooling or heating gel.Week later I tried to do some hitting and serving again but the problem was there again,so I went to the phyisiatrics and got some therapies with electric current,massage,ice and shoulder strengthening exercise program.I already did 15 of those therapies with little or no improvement!

    Also,I did some researching on rotator cuff tears.The symptoms of that specific injury are : pain when trying to lift arm above head,pain when sleepin on the affected arm,pain when trying to lift heavy objects etc. I have none of those symptoms.The pain in my shoulder only appears when trying to hitt or serve the ball.I can lift objects,i dont have reduced ROM (range of movement) etc. What is the problem?

    Best regards,

    • Manu Kalia

      Samir

      You can still have a rotator cuff tear or injury even if you can lift and do most activities. You can still have impingement or compression of the rotator cuff in the sub-acromial space. Basically the tendon or other soft tissue structures are getting pinched with over head or higher level activities, this is quite common with athletic injuries. Also keep in mind you could have injured other structures like the labrum, joint capsule, acromio-clavicular joint/ligaments, etc.

      Golden rule of recovery: “avoid painful movements”. So no serving or hitting the ball. I know you probably don’t want to hear this, but you have to let the tissue heal. If you don’t, pain can continue for a long time and you can have other problems with the shoulder too. My shoulder exercise videos go step by step from scapular stabilization to rotator cuff strengthening to strengthening the big muscles.

      I personally don’t like using ice and don’t recommend ice for my patients. Besides you are not in the early stages of any injury. I have my patients use massage and heat to improve circulation and allow healing. In my experience there is better shoulder pain relief with these techniques. There are also lot of wonderful herbs helpful for strengthening and healing the joints, bones and muscles/tendons.

      Has you PT done any hands on joint mobilization or massage of the shoulder or tendons?

  • Leandro

    Hi Manu, is saw all yours videos about shoulder pain, and every thing, I really liked, and helped me a lot.
    I m trying prevent a cirgury, Im dealing with a shoulder pain (Supraspinatus), problem for baseball, so, Do you recomend me to do push-up, cable row, excercise like this for upper body, or not?
    Thank s for all your videos, comments, its help us a lot.

    • Manu Kalia

      I am glad the videos helped you. The videos can definitely help strengthen and build motor control. However depends on the severity of your injury. If you have a chronic or severe rotator cuff injury, make sure you get your shoulder checked out before you start playing sports again. Baseball puts a lot of stress on the shoulders and you might have other structures involved too. Overall the exercises will are definitely helpful for rotator cuff injuries. Hope this helps.

      Manu

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