Physio Exercises for Shoulder

By Steve Silverman

Golf is a game that is dependent on being pain-free and being in good shape. The shoulders have to turn and come through the ball on every shot, so if there is pain, discomfort or an injury, you won't be able to come through the ball and playing the game will be a burden. The shoulder is supported by four small muscles that make up the rotator cuff. They are on the delicate side and they have to be kept in good shape in order to operate without pain. The physio ball is a tool that can help you rehab from an injury and get back on the course. However, when you start these exercises you will need the direction of a licensed physical therapist.

Arm curls on physio ball

This is one of the top exercises physical therapists ask patients to do while rehabbing their shoulders or back. Use 2-pound dumbbells with each arm in order to build up the shoulder muscles. Sit on the physio ball and find your balance point. Hold the dumbbells at your side. Curl them up to your shoulders and return them to your original position. Do this 15 times, take a 30-second break and then repeat the set. This exercise will help build up the shoulder.

Elbow push ups

Lay on your back on the floor. Bend your knees at a 45-degree angle. Grasp the physio ball in your hands and hold it slightly above your chest. Lift the ball up until your elbows are straight and your arms are locked in position. Hold this spot for two seconds and then return to the original position. Do this 15 times, take a 30-second break and then repeat the set.

Physio ball push ups

Place your feet and knees on the ground as you kneel in front of the physio ball. Place your hands on the middle of the ball and place your chin in between your hands. Press up with your arms until your lock out your elbows while leaving your feet and knees on the ground. Return to the original position. Do 15 push ups, take a 30-second break and repeat the set.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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