In Dennis, NJ, a growing number of individuals are experiencing shoulder instability, a condition that can significantly impact daily life and physical activity. Breakthru Physical Therapy – Cape May is at the forefront of addressing this challenge, offering in-clinic care and empowering patients with effective at-home exercises. This comprehensive approach ensures continuous progress and recovery, tailored to each individual’s needs. This article highlights the crucial role of physical therapy in treating shoulder instability and provides a guide to at-home exercises that can aid in strengthening and stabilizing the shoulder.
Physical Therapy for Shoulder Instability
Shoulder instability occurs when the joint is too loose, causing discomfort, pain, and reduced function. It can result from injuries, overuse, or congenital factors. Physical therapy is vital in managing this condition by improving joint stability, strength, and mobility.
Our expert physical therapists at Breakthru employ various techniques to treat shoulder instability. They assess each patient’s condition to tailor a rehabilitation program that includes pain management, strength training, flexibility exercises, and patient education.
8 At-Home Exercises for Shoulder Instability
Consistent at-home exercises are crucial for recovery. Here are eight effective exercises patients can perform:
- Shoulder Blade Squeezes: Sit or stand with your back straight. Squeeze your shoulder blades together, hold for 5 seconds, and release. Repeat 10-15 times.
- Pendulum Stretch: Lean forward, supporting yourself with one hand. Let the affected arm hang down and gently swing it in small circles. Do 10 circles in each direction.
- Wall Push-Ups: Stand facing a wall, place your hands on the wall at shoulder height, and perform a push-up. This is a low-impact way to build strength. Do two sets of 10.
- Doorway Stretch: Stand in a doorway, holding the frame at shoulder height on both sides. Gently lean forward until you feel a stretch in your shoulders. Hold for 15-30 seconds. Repeat 2-3 times.
- Side-Lying External Rotation: Lie on your unaffected side. Holding a light weight in the affected arm, bend your elbow to 90 degrees and keep the elbow close to your body. Slowly rotate the arm upwards and then back down. Perform two sets of 10.
- Arm Across Chest Stretch: Bring your affected arm across your chest, holding it with the other hand. Pull slightly until you feel a stretch in the shoulder. Hold for 15-30 seconds. Repeat three times.
- Shoulder Flexion Stretch: Lie on your back. Use your unaffected arm to lift the affected arm overhead until you feel a stretch. Hold for 15-30 seconds. Repeat three times.
- Resistance Band Pull-Aparts: Hold a resistance band in front of you at shoulder height. Pull the band apart while squeezing your shoulder blades. Slowly return to the starting position. Do two sets of 10.
It is important to perform these exercises consistently and listen to your body. If any exercise causes pain, you should stop and consult your physical therapist. Progress should be gradual to avoid overstraining the shoulder.
The Road to Recovery Begins Here!
At Breakthru Physical Therapy, our therapists combine clinical expertise with personalized at-home exercise plans, ensuring patients achieve the best possible outcomes. Our commitment extends beyond the clinic, supporting each patient’s journey to recovery every step of the way. If you are struggling with shoulder instability near Dennis, NJ, don’t hesitate to schedule an appointment or give us a call at 609.778.9450.