Exercises for a Torn Shoulder Labrum
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Understanding the correct exercises for a torn shoulder labrum is important. There are many exercises one can perform that can either make things worse or cause injury. To better understand the proper exercises for a torn shoulder labrum one must understand what a shoulder labrum is and how to correctly perform certain exercises with the upper extremity.
Proper form is important when performing torn labrum exercises such as dumbell external rotation.
What is the shoulder labrum?
The shoulder labrum is a piece of fibrocartilage tissue that is attached to the rim of the shoulder socket. It keeps the ball of the joint in place. A group of four muscles called the rotator cuff helps the labrum keep the ball in the socket. This allows your upper arm to rotate in all directions.
Symptoms of shoulder labrum tear?
The most common symptoms of a shoulder labrum are pain with movement. Usually pain with other symptoms such as popping, clicking, grinding, or catching might be present. You might also feel that your shoulder is unstable when you move it. Unstable meaning that is feels like it is slipping when movement. Most types of labrum tears usually occur with either a fall on an outstretched arm or a direct hit to the shoulder (example contact sports such as football, basketball). Another way of injuring the labrum is overuse/repetitive motions especially when the shoulder is either painful or weak to begin with.
Exercises that can cause a shoulder labrum tear
Exercises that can cause a shoulder labrum tear can be any type of exercises that is either performed incorrectly, performed in a manner to where your shoulder is not ready to perform such exercise or lifting, pushing, or carrying a weight that is too heavy. The following exercises if performed incorrectly or when the arm/shoulder is over loaded are:
- 90/90 Shoulder Flexion, Abduction and Scaption
- Biceps Curls
- 90/90 Internal and External Rotation
- Floor Push Ups
- Overhead/Military Shoulder Press
- Does a torn shoulder labrum heal with exercises?
This is a question that I do get regarding non-surgical shoulder tears. To answer the question, it all depends on the size and location of the labrum tear. Non-operative management includes non-steroidal anti-inflammatory drugs and steroid injections to decrease pain and inflammation with non- movement and movement of the shoulder. Physical Therapy will play a huge role in recovery of shoulder labrum tear both non-operative and operative. The biggest focus on physical therapy for labrum tear will be focusing on improving functional range of motion, functional strengthening of the rotator cuff muscles and shoulder blade muscles.
Exercises that help a torn shoulder labrum
Shoulder exercise that can help a torn shoulder labrum are exercises that have been approved by either a doctor or physical therapist/physical therapist assistant/athletic trainer or occupational therapist. Exercises that focus on improving range of motion, mobility/flexibility and strengthening. Progression of exercises will be determined on pain levels as well a overall progress of range of motion and strength. Here are just a few exercises that can help a torn shoulder labrum.
Wall slides (Flexion, Abduction and Scaption)
- Remember all movements should be pain free
- Face towards a wall with forearms and elbows on the wall.
- Keep arms parallel, pushing forearms and elbows into the wall.
- Extend both arms or injured straight up, taking care to keep elbows on the wall through
- Hold stretch for specified amount of time. Lower arms slowly back into neutral position. Repeat.
Wand Shoulder Flexion with Thumbs Up
- Lie on your back and hold a cane, wand or dowel between your thumb and index fingers
- Start with the cane on your lap and elbows straight.
- Then slowly raise the cane overhead until a gentle stretch is felt.
- Hold this position and then return it to your lap. Repeat.
Wand or Cane Flexion
Cross Body Stretch
- Grab elbow on affected side and pull it gently across your body until a stretch is felt in the back of your affected arm/shoulder.
Shoulder Raises (Flexion, Abduction and Scaption)
- Stand with your arms at your side.
- Use a lightweight (progression will be based on pain levels/therapist) extend your arms up and away from your body to shoulder height, hold for five seconds, then release.
- Perform three sets of 10 repetitions.
Shoulder Flexion
Theraband Extension:
- Begin by holding a theraband in your hands with knot high up in door jam.
- Keep your elbows straight and pull band down by bringing your arms toward your sides with palms facing forward.
- Hold for 2-3 seconds
- Repeat 10 repetitions 2-3 times
Rows:
- Stand with arms forward, elbows straight.
- Pull toward trunk by squeezing your shoulder blades together.
- Move elbows backwards.
- Hold for 2-3 seconds
- Repeat 10 repetitions 2-3 times
Single Arm Row
Theraband Internal Rotation:
- While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach
- Pull the band towards your stomach
- Keep your elbow near your side the entire time
- Hold for 2-3 seconds
- Repeat for 10 repetitions 2-3 times
Internal Rotation with Band
Sidelying External Rotation:
- While holding weight at your side with your elbow bent, start with your hand near your stomach
- Pull the weight away from your body
- Keep your elbow at your side the entire time
- Hold for 2-3 seconds
- Repeat for 10 repetitions 2-3 times
Sidelying External Rotation
Also if you have recently had a shoulder surgery watch our video on How to Properly Put on an UltraSling 4 or Dressing the Upper Body After an Injury or Surgery
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By: Robert Lim, PTA