Injuries to the shoulder and elbow can highly impact daily life, limiting activities like lifting, reaching, or even simple tasks such as opening a door. Whether caused by sports injuries, overuse, or accidents, proper rehabilitation exercises at the best hospital in Abu Dhabi are critical to restoring mobility, strength, and function. It is recommended to always consult your healthcare provider or physiotherapist in Abu Dhabi before starting any exercise program.
Why is Rehabilitation Important for Individuals?
- Restores Range of Motion: Injuries often lead to stiffness, and exercises ensure that the joints regain their flexibility.
- Builds Strength: Strengthening the muscles around the shoulder and elbow provides better support to the joints.
- Prevents Re-injury: Proper rehabilitation reduces the risk of future injuries.
- Enhances Circulation: Gentle exercises increase blood flow, which aids healing.
Shoulder Rehabilitation Exercises
The shoulder is a complex joint with a wide range of motion, making it prone to injuries. These exercises at the best hospital in Khalifa City focus on flexibility, strength, and stability.
a) Pendulum Swings
This is a gentle exercise to start with, especially if the shoulder is stiff. To perform pendulum swings, stand and lean forward slightly, supporting yourself with one hand on a stable surface. Let the injured arm hang down freely.
Gently swing the arm in small circles, both clockwise and counterclockwise. Perform this exercise for 1-2 minutes, as it helps improve flexibility and reduces stiffness.
b) Wall Crawls
Wall crawls help improve the range of motion in your shoulder. To do this exercise, stand facing a wall and place your fingers on the wall at waist height.
Slowly crawl your fingers up the wall as far as comfortable, then return to the starting position. Repeat this movement 8-10 times and enhance mobility and flexibility.
c) External Rotation with Resistance Band
This exercise strengthens the rotator cuff, a key group of muscles in the shoulder. Attach a resistance band to a stable surface at elbow height. Hold the band with your injured arm, keeping your elbow bent at a 90-degree angle.
Slowly rotate your arm outward, away from your body, then return to the starting position. Perform 10-12 repetitions, and this exercise will help build strength and stability.
d) Shoulder Blade Squeezes
This exercise at the best hospital in Khalifa City targets the muscles around the shoulder blades. Sit or stand with your back straight and squeeze your shoulder blades together as if trying to hold a pencil between them.
Hold the position for 5 seconds, then release and perform this movement 10-15 times. It improves posture and stabilizes the shoulder.
Elbow Rehabilitation Exercises
The elbow is a hinge joint and is vital for various arm movements, and these exercises focus on improving mobility and rebuilding strength.
a) Wrist Flexor Stretch
To perform a wrist flexor stretch, extend your arm straight in front of you with your palm facing up. Use your other hand to gently pull your fingers back toward your body and hold this position for 15-20 seconds.
Repeat this exercise 3-5 times, as it helps reduce stiffness and increases flexibility in the forearm and elbow.
b) Elbow Flexion and Extension
This exercise involves slowly bending your elbow to bring your hand toward your shoulder and then straightening your arm back to the starting position. Sit or stand with your arm by your side while performing this movement.
Repeat this exercise 10-15 times with the recommendation of the best ortho doctor near me. It improves mobility and reduces stiffness in the elbow joint.
c) Forearm Pronation and Supination
To improve rotational movement in the forearm, sit with your elbow bent at a 90-degree angle. Hold a light dumbbell or a similar object in your hand and slowly rotate your forearm so your palm faces up, then rotate it to face down.
Repeat this exercise 10-12 times, as this movement strengthens the forearm muscles and enhances rotational flexibility.
d) Biceps Curls with Light Weights
For bicep curls, hold a light dumbbell in your hand and keep your elbow close to your body. Slowly lift the weight toward your shoulder and lower it back down.
Repeat this exercise 10-12 times, and it strengthens the biceps and provides stability to the elbow joint.
Tips for Safe and Effective Rehabilitation
- Warm-Up Before Starting: Begin with light movements to prepare your muscles and joints for the exercises. This reduces the risk of injury and ensures smoother execution of movements.
- Focus on Proper Technique: Always perform exercises with correct form to maximize benefits and avoid strain or injury.
- Listen to Your Body: If you experience sharp or unusual pain, stop the exercise immediately and consult the best orthopedic doctor in Abu Dhabi.
- Be Patient and Consistent: Recovery takes time, and regular practice is essential for effective rehabilitation.
- Gradually Increase Intensity: Start with simple movements or light weights, and progressively add resistance or increase repetitions as your strength improves.
- Hydrate and Rest: Stay hydrated and ensure you’re giving your body adequate rest between sessions to promote healing.
Seek Best-In-Class Treatment & Care at Tarmeem Orthopedic and Spine Specialty Hospital!
If you’re looking for expert care and personalized rehabilitation plans, Tarmeem Orthopedic and Spine Specialty Hospital in Abu Dhabi is here to help. With a team of the best Orthopedic Doctor near me and state-of-the-art facilities, we provide comprehensive care tailored to your specific needs. Whether it’s recovery from an injury, managing chronic pain, or improving mobility, our focus is on helping you achieve optimal health and regain your quality of life. Book an appointment with Tarmeem Orthopedic and Spine Specialty Hospital for effective and compassionate orthopedic care.
