Tearing or otherwise injuring the labrum is a painful injury of the shoulder that often will require surgery to repair. As with any surgical procedure to repair an injured joint, the process will require significant rehabilitation afterward. Fully adhering to the rehab schedule and completing the are recommended is a necessity to regain full motion in the shoulder. You may encounter several types of stretches and exercises during a rehab process for a labrum repair.
Initial Exercises
During the first few weeks after the repair you will need to keep your arm and shoulder in a sling to immobilize it. This will prevent you from moving it too much while the shoulder still heals. During this time exercises will be kept to a minimum, and any exercises that involve weight will be strictly off-limits to prevent the unhealed labrum from becoming re-injured. Instead, focus on small movements such as short rotations with your elbow at your side. Some grip exercises may also be performed to strengthen the hand and arm muscles, which will in turn help gently strengthen and move the shoulder ligaments. Beginning motion soon after surgery is key to regaining full movement.
Next Several Weeks
Once you are cleared by your doctor and therapist to remove the sling, the more standard rehab exercises can begin. During the month or so following your labrum repair the exercises will focus on moving the shoulder joint by actively making use of your shoulder muscles. This is in opposition to previously using your arm and grip muscles to slowly move the shoulder. Instead you will begin to undertake exercises that have the shoulder moving in a full range.
A common one is to use an exercise band to add resistance and gently extend the arm out and then back in. This will strengthen the rotator cuff as well as help regain rotational movement in the shoulder.
Another exercise, this one to help stabilize and strengthen the lower shoulder muscles, involves lifting your arms above your head to a comfortable height. You shouldn't cause pain in your shoulder, but you should still feel some tightness and resistance. Once you reach this point, hold your arms there for about 10 seconds before gently lowering them. Repeat several times and you will begin to regain control and use of those muscles in the shoulder that control more complex movements.
Final Months
The future weeks and months of the rehabilitation will begin to include standard weight-bearing and resistance exercises at a higher intensity. As the labrum begins to fully heal you can now shift focus to rebuilding muscles and not so much on regaining range of movement. Dumbbell exercises such as shoulder extensions while holding weights in each hand can be mixed with stretching exercises with resistance bands. Push-ups and rowing exercises will also work and strengthen various areas of the shoulder that may have not been worked yet since the repair. During this time you can also resume normal workout routines on other areas of the body, which will in turn affect the shoulder and help the rehab process along.
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