Shoulder stabilization and strengthening tips?

baked

baked

Member
So i have repeatedly injured my shoulders over the past few years and was wondering if anybody had any ideas on how to help stabilize them?

Exercises, stretches, etc. really anything that might help.
 
Short and best answer: go to a physical therapist.

But if you insist on being cheap about your health: the type of exercises you do depend entirely on what sort of injury you have and the severity of said injury. What helped me for a rotator cuff injury is buying those big elastic bands in varying strengths and starting on the lightest one, doing variations on these:

shoulderexercises-1.gif


I probably spent 15-20 minutes several times a week on them. Light resistance and high reps are key.
 
Yeah as said above the excercises will be spefic to your injury. Go to a physio and have them asses your injury and advise your best course of treatment. Do not just let it go though. I did that and 2 shoulder operations later and over 2 years out my boulder is still baD.
 
Slackline. It actually strengthens your shoulders an incredible amount. They are used more than you would think when balancing. Plus it's a lot more fun than other exercises
 
13090771:XWX said:
Slackline. It actually strengthens your shoulders an incredible amount. They are used more than you would think when balancing. Plus it's a lot more fun than other exercises
Click to expand...

That may help if you don't have shoulder instability (I don't know because I've never done it) but that's definitely not a good idea to try to strengthen the shoulder if it is already loose/unstable. If you fall with your weight on your outstretched arm its gonna erase any progress you've made and probably add to your problem. See a physical therapist and try to correct the problem before it becomes a problem that needs to be fixed by surgery.
 
As a physio myself, definitely go see a physical therapist if you have concerns. While general shoulder exercises will help, if you can narrow down the exact problematic muscles then you will get a solid response!
 
13090446:Nillion said:
Short and best answer: go to a physical therapist.

But if you insist on being cheap about your health: the type of exercises you do depend entirely on what sort of injury you have and the severity of said injury. What helped me for a rotator cuff injury is buying those big elastic bands in varying strengths and starting on the lightest one, doing variations on these:

shoulderexercises-1.gif


I probably spent 15-20 minutes several times a week on them. Light resistance and high reps are key.
Click to expand...

These work wonders on shoulders.
 
13090695:cobra_commander said:
Specifically what have you done to them?
Click to expand...

My bad for talking so long to answer was on a week and half canoe trip in northern Ontario.

I have partially and fully dislocated my right shoulder a good 35 times, if not more. I have already gotten re-stabilization and reconstructive surgery on that and no dislocations since, so just trying to strengthen as much as i can.

This passed winter thought I dislocated my left shoulder catching a edge and ragged dolled down the hill with my shoulder out of its socket ripping everything and anything. After having it immobilized and no physio for the first 2 months(doctors recommendation), shoulder was extremely frozen. After the doctor pretty much pushed my injury aside and told to wait another month and half to see how it goes. 3 months after the injury with very little to 0 progress i decided to go get a second opinion, so i went and saw the same doctor who work on my first shoulder(free of charge). He was stupefied as why i hadn't gotten a MRI scan yet and didn't understand why the other doctor did not want me to do physio with a shoulder so frozen. All in all he told me to try and unfreeze and strengthen my shoulder while waiting for a MRI.

Now, 2 months after that meeting. Still waiting on the orthopedic surgeon appointment (scheduled for late December)to get a prescription for a MRI. My mobility and range of motion is a lot better but still get numbness and stiffness around the shoulder blade, back and neck cracks like crazy( a lot more then normal) and after prolonged use i get pain throughout the left shoulder area.

So pretty much just trying to strengthen my right shoulder as much as possible due to the fact that i am having to use it a lot more know. And strengthen my left as much as i possibly can before my doctors appointment in December.
 
Tanks every one for there input everything helps. sry for taking so long to reply was a canoe trip in nothern ontario.
 
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