Roller exercise is a very effective training method for shoulder recovery, which can help you gradually restore shoulder joint range of motion and muscle strength, especially suitable for shoulder periarthritis or postoperative recovery. Below, I have compiled a practical guide for you:
1、 The function of pulley motion
Improving mobility: By driving the affected side with the healthy side, gradually increasing the amplitude of shoulder joint movements such as lifting and flexion, and relieving stiffness.
Enhance muscle strength: Use rope resistance to strengthen the rotator cuff and deltoid muscles, improving shoulder stability.
Promote coordination: Simulate daily movements (such as combing hair and tying buttons) to help restore practical functions.
2、 Specific operating methods
Pulley lifting training
Fix the pulley device at a high place, hold both ends of the rope with both hands, slowly lift the affected side up to the limit with the healthy arm, and then control the fall. Repeat 10-15 times per set, 2-3 sets per day.
Roller Forward Bending Training
Position the pulley at shoulder height, grip the rope with both hands, pull the affected side with the healthy side to complete the forward bending movement, pay attention to maintaining the stability of the torso, and avoid shrugging.
Pulley abduction training
The pulley is slightly higher than the shoulder, holding the rope with both hands, and the healthy side drives the affected side to complete the abduction movement, feeling the contraction of the shoulder muscles.
