Therapy for shoulder injuries is about decreasing pain and increasing the range of motion in your shoulder. Increasing your shoulder's flexibility will help you return to performing everyday activities in a comfortable manner. Consistency and diligence in making these exercises part of your daily routine are the keys to success in regaining full use of your shoulder.
Isometric Exercises
Do a shoulder extension. Stand with your back against the wall, your arms at your sides. Keep your elbows straight as you push your arm back against the wall. Hold for a few seconds. Relax. Repeat.
Perform a shoulder internal rotation. Stand in a door frame or at the corner of a wall. Place your weak arm against the wall around the corner. Bend your elbow 90 degrees. Gently push your arm against the wall. Hold for 5 seconds, according to the American Academy of Orthopedic Surgeons, then relax. Repeat the exercise another 10 times.
Do a shoulder adduction. Sit in a firm chair. Place a small pillow under your weak arm, holding it against your body. Pull your upper arm in against the pillow. Hold for 5 seconds. Relax. Repeat. Do this session 3 times daily.
Perform a shoulder abduction. Sit in firm chair. Push your arm out against the back of a recliner or other heavy chair. Hold for 5 seconds. Relax. Repeat.
Prone Exercise
Perform a Codman's Exercise. Lie face down on a flat surface, such as a sofa or a bed, letting your weak arm hang over the edge. According to Nismat.org, relax your shoulder, hand and arm. As your shoulder blade relaxes, let it slowly drop down. Gently and slowly swing your arm back and forth. Use only your arm and shoulder muscles, not your neck muscles. Swing for 15 seconds to start. Relax. Repeat.
Standing Exercises
Do a walk-up exercise. Stand next to a wall. According to the American Academy of Orthopedic Surgeons, keep your elbow straight as you gently and slowly use your fingers to "crawl" up the wall as far as possible. Hold. Return to your original position. Repeat. Do this 3 times daily. This exercise can also be done using a door instead of a wall.
Do a standing pendulum. As an exercise involving therapy for shoulder injuries, this maneuver has you standing and holding on to a firm chair with your noninjured arm. Bend forward at the waist. To protect your back, Nismat.org recommends you bend your knees. Relax your weak arm and let it hang limp. As you relax your shoulder blade, it will drop down. Gently start swinging your injured arm while forming small circles. Do this for about 30 seconds. Return to upright position. Relax. Repeat. Increase intensity as you gain comfort.
Tags: your shoulder, against wall, Hold seconds, Relax Repeat, your back, your weak, firm chair