You want to rehab a shoulder injury as soon as possible. If not, it can freeze in a bad position to limit motion, cause pain, arthritis and destroy your posture.
Before starting motion with your shoulder, check your posture to make sure you exercise in a good position. Then start with stretches first by causing enough tension without causing pain. Then add in strength exercises with simple weights to improve strength.
Start you rehab in this order:
Posture Check:
Corner Stretch for Rounded Shoulders
Broomstick Stretch:
3 Shoulder Exercises for Shoulders
Wall Push up
These exercises will stretch, then strengthen your shoulder to keep it pain-free. The bonus is your posture will improve to tolerate the physical and static (such as sitting or standing) stresses of your day to keep you strong and relaxed.
This exam incorporates the shoulder as well as the arm and neck since they connect to the shoulder. The overall goal of the exam is to check for muscle, ligament, joint and nerve damage.
Here are the specific steps:
Check all ranges of shoulder motion (extension, flexion, external/internal rotation).
Check all ranges of neck and elbow range of motion (because the same muscles connect to the shoulder).
Check front and side posture of the shoulder looking or an internally rotated or raised shoulder.
When checking ranges of motion observe signs of pain, pinching in the joint, weakness or finger tingling.
With any positive signs of joint problems, muscle pain or nerve pain, continue to an x-ray analysis of the area of concern.
