Within the clinical evidence, the risk of a repetitive injury to the same muscle/ligament increases either on the same side or contralateral. Thus, it is vital to consider how to progress your rehab and to continue loading musculature to increase strength. For example, the initial phase of rehab for an upper trapezius strain may involve the exercises listed above with the aim to implement movement again and build off isometric (holding a contraction) exercises. As the exercises get easier, progression can occur to prevent a plateau.
*Please make sure you consult a professional in order to prevent injury. Also, every individual is different. There is no one size fits all approach for an injury as people prevent it differently biologically and psychologically. Individuality is key to understanding tailored rehabilitation.
- Wall push-ups
- Slowly descend bringing your chest towards the wall and hovering. Squeeze shoulder blades together, and hold and push up with your arms with power.
- Plank with scapula movement
- In the plank position, the core and glutes are engaged with hips levels and not lifted up. Focus on shoulder blade movement whilst loading the shoulders and upper body.
- Shoulder press with dumbbells
- A seated dumbbell press can help isolate and focus on shoulder movement. Hold dumbbells in your hands at a slight angle forward – should align with your periphery and not too far back. Push the weights up and then control them on the way down in a count of 5.
- Upright row
- Dumbbells your legs, nice and relaxed. Recruiting your shoulder muscles and upper trapezius to pull the weight upwards. Engage the core and slow the descent down to a neutral position which keeps tension on the contracting muscles.
*It is recommended to get the OK from a medical professional before trying out any of these exercises.