Injuries to the shoulder can at times take a long time to heal and use of appropriate accessories is very vital. There is a Sully brace that immobilizes your shoulder and helps in healing by restricting movements that are unhelpful to the healing process. However, you must not only wear a brace but also do certain exercises to augment the healing process.
Some exercises are designed to help build the muscular strength and flexibility in this injured region in order to aid your recovery process. They do not involve forceful movements and may be done wearing the brace thus providing support to your shoulder as it heals.
Now, it is high time to introduce five useful exercises that are perfect for those wearing a Sully shoulder brace.
1. Gentle Range-of-Motion Exercises
During recovery with a Sully shoulder brace, it is important to keep the shoulder joint active. A good starting point is beginner strokes like arm swings. Stand up. Keep your injured arm relaxed at your sides and rotate it in a circular motion. Make the size of the circles at a level that your pain permits. This exercise will assist in maintaining flexibility in the shoulder without applying too much stress on the joint.
2. Isometric Shoulder Strengthening
Isometric exercises are exercises that help to strengthen muscles but do not involve the actual movement of the joint. There is one basic isometric exercise that involves pushing against a wall. Perform this exercise standing with your face to a wall, your elbow slightly bent. Place your free palm against the wall and apply moderate pressure while ensuring your other arm remains still. Push the wall for five seconds and then release it, then switch arms. It is advisable to perform this exercise in sets of ten, but do not let any pain be felt throughout the process.
3. Scapula Retraction Exercises
Exercising the shoulder blades or the scapula is crucial for overall shoulder fitness. Scapula retractions are easy yet efficient. Stand with your arms relaxed at your side, and draw your shoulder blades back and down as if you are trying to grasp a pencil between them. Pause the contraction for five seconds and then relax the muscle. Perform this exercise fifteen times for two sets each day.
4. Rotator Cuff Strengthening
Standing with feet shoulder-width apart, grasp one end of a resistance band and place the other end under a stationary object. Make sure the elbow stays near your body and be sure the arm is at a right angle. Pull the band slightly before relaxing back to the original position. The goal is to perform at least 3 sets of 10 reps each.
5. Stretching for Flexibility
For this exercise, you will be using a towel. The first hand should be placed on one’s shoulder region, whereas the second hand should be placed nearer to the lower region of the back area. Take the hand which is at the back and use it to pull the towel upwards towards your shoulder. Hold this position for 30 seconds before switching sides and drawing the opposite shoulder behind your head. This exercise proves to be useful in enhancing the flexibility of your shoulder, reducing stiffness in the area.
Conclusion
Each of these should be done within pain-free range of motion. When performed as part of your routine, the following exercises will go a long way in improving shoulder stability and ensuring faster healing with your Sully shoulder brace.
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