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Early Postoperative Or Post Injury Shoulder Exercises
WHAT YOU NEED TO KNOW:
You may need to wait until your swelling and pain have gone down before you start to exercise. Do not start an exercise program before you talk to your healthcare provider.
Contact your healthcare provider if:
- You have sharp or worsening pain during exercise or at rest.
- You have questions or concerns about your shoulder exercises.
Before you exercise:
Warm up and stretch before you exercise. Walk or ride a stationary bike for 5 to 10 minutes to help you warm up. Stretching helps increase range of motion. It may also decrease muscle soreness and help prevent another injury. Your healthcare provider will tell you which of the following stretches to do:
- Crossover arm stretch: Relax your shoulders. Hold your upper arm with the opposite hand. Pull your arm across your chest until you feel a stretch. Hold the stretch for 30 seconds. Return to the starting position.
- Shoulder flexion stretch: Stand facing a wall. Slowly walk your fingers up the wall until you feel a stretch. Hold the stretch for 30 seconds. Return to the starting position.
- Sleeper stretch: Lie on your injured side on a firm, flat surface. Bend the elbow of your injured arm 90° with your hand facing up. Use your arm that is not injured to slowly push your injured arm down. Stop when you feel a stretch at the back of your injured shoulder. Hold the stretch for 30 seconds. Slowly return to the starting position.
How to perform exercises without a weight or an exercise band:
- Pendulum swings: Lean forward and rest the arm that is not injured on a table. Do not round your back or lock your knees during the exercise. Let your other arm hang freely by your side. Gently swing your injured arm forward and backward, side to side, and in circles.
- Shrugs: Stand with your arms by your side. Gently lift your shoulders up to your ears and hold for 5 seconds. With your shoulders lifted, pinch your shoulder blades together. Hold for 5 seconds. Slowly return to the starting position.
How to exercise with a weight:
Hold a weight with your arm slightly in front of your body. Slowly raise your arm to the side with your thumb pointing up or down as directed. Stop when you reach the level of your shoulder. Hold for as many seconds as directed. Slowly return to the starting position.
How to exercise with an exercise band:
- Hold the exercise band with both hands in front of your body. Slowly raise your injured arm up and to the side with your thumb pointing up or down as directed. Stop when you reach the level of your shoulder. Hold for as many seconds as directed. Slowly return to the starting position.
- Tie one end of the exercise band to a heavy object. Stand and hold the band in your hand. Bend your elbow. Keep your arm close to your side and pull the band straight back. Squeeze your shoulder blades together as you pull. Slowly return to the starting position.
Follow up with your physical therapist as directed:
Write down your questions so you remember to ask them at your visits.
Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.