Shoulder exercises
Generic shoulder exercises
Initial exercises to do 4-5 times a day.
If you have stiffness in your elbow or hand from wearing a sling, you may wish to perform these exercises first.
Once they become easy you can start with the posture and pendulum exercises.
Elbow bend to straighten
Bend and straighten your elbow so you feel a mild to moderate stretch. You can use your other arm to assist if necessary. Do not push into pain.
Forearm rotations
Put your elbow at your side. Bend it to 90 degrees. Slowly rotate your palm up and down until you feel a mild to moderate stretch. You can use your other arm to assist if necessary. Do not push into pain.
Repeat 10-15 times as long as there is no increase in symptoms.
Postural awareness
Bring your shoulders back and squeeze your shoulder blades together. Do this with or without your sling on.
Hold the position for 20-30 seconds and repeat 5 times, as long as there is no increase in symptoms.
Shoulder pendulum exercises
Stand and lean forwards supporting yourself with the other hand. Try to relax your injured arm and let it hang down.
- Swing your arm slowly and gently forwards and backwards.
- Swing your arm slowly and gently side to side.
- Swing your arm slowly and gently in circles clockwise.
Continue for approximately 1-2 minutes as long as there is no increase in symptoms.
Remember to try and relax your arm.