Proprioception exercises accelerate the recovery of injuries to the joint, ligaments, muscles, or tendons of the shoulder because they help the body adapt to the affected limb, avoiding unnecessary exertion during daily activities such as moving the arm, picking up objects or cleaning up the house, for example.
Usually, shoulder proprioception exercises should be done every day for 1 to 6 months, until you are able to do the exercises without difficulty or even indication of the orthopedist or physiotherapist.
The proprioception of the shoulder is used not only in the recovery of sports injuries like strokes, dislocation or bursitis, but in the recovery of orthopedic surgeries or in the simpler lesions, such as shoulder tendonitis, for example.
How to do shoulder proprioception exercises
Some proprioception exercises used in shoulder recovery include:
- Exercise 1: Stand in four support positions, as shown in figure 1, then raise the arm without the injury, close your eyes and hold the position for 30 seconds, repeating 3 times;
- Exercise 2: Stand in front of a wall and with a tennis ball in the hand of the affected shoulder. Then lift one foot and maintain balance while throwing the ball against the wall 20 times. Repeat the exercise 4 times and change the standing foot each time;
- Exercise 3: Stand and hold, with the affected arm of the arm, a soccer ball against a wall, as shown in figure 2. Then, make rotating movements with the ball, avoiding to bend the arm, for 30 seconds and repeat Three times.
These exercises should, whenever possible, be guided by a physiotherapist to adapt the exercise to the specific injury and adapt to the recovery phase, increasing the results.
Here's how these types of exercises can help you recover from other injuries:
- Proprioception Exercises for Ankle Recovery
- Proprioception Exercises for Knee Recovery
