Your physiotherapist will be able to show you in the appropriate exercises for your shoulder blade which require expert attention to detail. You must be able to stabilise your shoulder blade to generate a strong forceful contraction with the rest of the shoulder muscles.
How to Rehabilitate the Shoulder
The rotator cuff controls and stabilises the shoulder joint. In other words, it keeps the shoulder ball centred over the small socket. Whilst the Shoulder blade provides a stable base for the shoulder to work on.
6 stages of Rehab
Phase 1 – Injury Protection: Pain Relief & Anti-inflammatory
RICE – Rest, Ice, Compression and Elevation.
You may need to be wear a sling or have your shoulder taped to provide pain relief. You may also need to sleep relatively upright.
Anti-inflammatory medication (if tolerated) and natural substances eg arnica may help reduce your pain and swelling.
Physiotherapy use pain relieving techniques including joint mobilisations, massage, dry needling to assist you during this painful phase.
Phase 2: Regain Full Motion
Physiotherapist treatment will improve your range of motion quicker and, in the long-term, improve your functional outcome.
Passive and then active Joint Casule and Muscle Stretches
Phase 3: Restore Scapular Control
This involves scapulae control and strengthening exercises
Phase 4: Restore Normal Neck, Shoulder and Back Function
You need normal neck, thoracic spine movement to be able to place your shoulder blade in the correct position. Also the nerves and muscles of the neck and back will affect shoulder movement.
Phase 5: Restore Rotator Cuff Strength
By now the cuff should be healed and in a good position to work. The shoulder must be exercised to isolate all of the cuff muscles and then retrain them in various functional positions.
Phase 6: Restore High Speed, Power, Proprioception, Agility Functional Movements
Sport, Work or Function-specific training is paramount in achieving optimal performance and reducing the likelihood of recurrence. This involves a high level program using weights, resistive band, exercise equipment, sports equipment and must be tailored using exact rehabilitation principles to achieve best results.