Try rehabilitation exercises that strengthen muscles and keep your shoulder aligned to reduce the risk of inflammation and heal or prevent injuries.

Physical therapy exercises are a real pain. They can be uncomfortable, time consuming and daunting, especially when the recovery process is slow. Unfortunately when it comes to injuries, there is typically no “quick fix” — it requires rest, a treatment plan and consistent effort, often including a sequence of exercises recommended by a medical professional.

When I injured my shoulder after trying to keep up with a fast-paced workout video, I started working with Dr. Allen at SDRI to treat my rotator cuff. I learned how to modify my yoga practice and build mental strength. I used technology like stem, ultrasound and infrared light therapy to heal scar tissue and increase blood flow. As my shoulder began to heal, I integrated rehabilitation exercises into my routine every other day to increase mobility, stability and strength. I filmed the exercises so you can try them at home. Make sure to visit a healthcare professional or email Dr. Allen at drallen@sdri.net before treating a shoulder injury.

Although my injury has healed, the work is just beginning. Since I have loose ligaments (a permanent condition thanks to years of over-stretching), the movements in the video help my shoulder stay aligned by strengthening the surrounding muscles, which reduces the risk of inflammation and future injuries. I plan to keep these shoulder exercises in my routine for the rest of my life.

From this rotator cuff injury, I learned about my shoulder structure and new physical therapy exercises to share with students. Most importantly, I learned to listen to my body and balance the work with the rest.

I hope these exercises help you heal, build strength and prevent future injuries. Let me know what you have learned on your fitness journey in the comments below.

In healing and strength,
Shannon