Take Home Shoulder Rehab

Welcome to the shoulder rehab video.
Today I’m going to go through a series
of movements that are going to help
improve your shoulder health while
you’re in between your visits here. Now,
when you come in for your care, we’re
going to be doing our chiropractic
adjustments. We’ll also be doing some
soft tissue work and possibly some laser
therapy. And this will help speed up the
healing process. However, it’s really
important to create stability around
your shoulder as well. In this video,
we’ll show you how to do that. Now,
you’re going to need two pieces of
equipment in order to accomplish these
movements. Number one, you’re going to
need some type of weight. I recommend a
small dumbbell, something like this.
And then you’re also going to need some
type of resistance band. So, you can go
with a flat band like that, or you can
go with a piece of tubing band like
this. Okay? These are pretty available.
You can get them on Amazon. You can get
them at Target or Walmart. Just make
sure you pick up maybe one or two or
three different resistances because as
you get stronger, you’re going to want
to improve that resistance and increase
it to help create more and more strength
and stability around your shoulder. Now,
let’s go ahead and start with the
dumbbell. The first movement we’re going
to do here is called pendulum swings.
So, what you’re going to do is you’re
going to lean forward, support your
weight with your other hand, and you’re
going to allow that weight to pull on
your shoulder down towards the floor.
And as you allow that weight to pull,
you’re going to start to get some
momentum going with your body. You don’t
want to use just the muscles of your
shoulder. That kind of defeats the
purpose here. But what you’re going to
do is you’re going to allow the weight
of the dumbbell to distract the shoulder
and create that passive mobility.
And what this will do, it will help
improve the synovial fluid between your
bones to help improve joint mobility.
It’ll distract the joint from uh the
shoulder and it will help to improve
just range of motion and it will just
help get things warmed up before we
start activating the different muscles
during the rehab movements. So, you’re
going to go for one minute. You can go
into a clockwise or counterclockwise
direction. You can go side to side. You
can go front to back. Whatever feels
best to you. I’d recommend just spending
most of your time in that that motion.
Okay. Now, after one minute of pendulum
swinging, you can grab your band. And
today, we’re going to use the black one
here. Okay? So, the black tubing. And
what we’re going to do here is we’re
going to create a knot on one end of the
band. So, you’re going to tie a knot in
that band just like that. And this will
help to anchor the band in the doorway
to help with all the different um
movements we’re going to do here. Now,
your shoulder has six primary motions.
It’s going to be flexion and extension,
abduction and adduction, and then
internal and external rotation. Now,
there’s three different anchor points
we’re going to use. We’re going to use
the top hinge, the middle hinge, and the
lower hinge of your door. So, you’re
going to take your band, open your door,
and you’re going to put it right above
your top hinge. And then you’re
basically going to close your door on
that knot. Make sure your door is closed
and, you know, secure before you start
pulling on this. And what you’re going
to do next is you’re going to do
extension of the shoulder. So you’re
going to face your anchor point. You’re
going to pull that band down towards
your hip. So you do 10 reps. Two.
Three.
Four.
Five.
Six.
7.
8.
9. 10. Now from here, we’re also going
to do adduction. So you’re going to turn
and then you’re going to pull to your
hip.
2 3
4
5
6
7
8
9
10. Good. And then from here, you’re
going to take that band out of the door.
You’re going to go to your middle hinge
now. Put it through the doorway. And
then you’re going to close the door on
that. Make sure your door is locked
there. And we’re going to do internal
and external rotation. So, we’ll start
with external. Okay. So, from here,
you’re going to have your elbow tucked
to your side, and you want to pretend
there’s a piece of paper between your
elbow and your rib cage, holding that
elbow tight to your side. Okay? And from
here, you’re going to turn your arm out.
You’re not pulling this way and moving
like that. You’re basically just
rotating your arm outward. two, three,
four, five,
six,
seven,
eight,
nine,
10. And then the next one is going to be
internal rotation. So, I’m going to turn
around and basically we’re going to
create an internal rotation type
movement. And we’re going to be here.
We’re going to pull across the body. So,
one, two, three,
four,
five,
6,
7,
8,
9,
10. Good. And then you can go ahead and
open the door.
Move this to the bottom hinge. We have
two more movements we’ll do from the
bottom hinge here. The next one’s going
to be
abduction. So you’re going to have your
thumb out pointed outward and you’re
going to have your anchor point down
towards your left side here. And you’re
going to basically pull up. One, two,
three,
four,
five,
six,
seven,
eight,
nine, and 10. Then the last one is going
to be flexion. So you’re going to go
forward. Same type of movement, but
we’re just moving forward. So, your
anchor point will be behind you on this
one. Thumb pointed straight ahead. And
you’re going to go up. One, two,
three,
four,
five,
6
7
8
9 and 10. Good. And that’ll be the
entire routine. So, that should take you
roughly about five minutes. And I
recommend repeating it on the other
side, too. You know, there’s some
evidence that shows that rehabbing your
good shoulder can improve the bad
shoulder, but it also helps to create
more symmetry in the body and it can
prevent injury on that good shoulder in
the future. So, make sure you do both
sides. So, the whole routine may take
you about 10 minutes, but it’ll be great
to help activate those muscles around
your shoulder and start to improve the
healing process within that shoulder
joint. Now, if there’s certain movements
that hurt when you do them, back off a
little bit. Go to a lighter resistance.
Maybe not go through the entire full
range of motion. Just go up to where you
feel comfortable. Um, obviously check in
with me if you need any advice and I can
go over that with you here at the
office. Um, the other thing I recommend
is either icing or heating after doing
this. Now, if you’re sore still and
you’re inflamed, I recommend using an
ice pack. But if you’re just stiff and
achy and maybe just a little tight, then
heat is perfectly fine. Now, I recommend
doing that for anywhere from 20 to 30
minutes and you can do that right after
your exercise routine. It will help to
bring down that inflammation. It’ll make
you a lot more comfortable. I hope you
found some value in this and make sure
you implement this into your weekly
routine until we get that pain under
control and then we can start to, you
know, um, you know, reduce the frequency
andor, um, just completely stop this
once you start to get better. If you
have any questions, let me know.
Otherwise, we’ll see you on your next
visit. Thank you.