Shoulder surgery
Shoulder arthroscopy
The wall crawl
Stand in a doorway or against a wall as shown. Raise your affected arm to form a 90-degree angle with your body. Using your fingers, slowly “crawl” up the wall. As you raise your arm higher up the wall, step closer into the wall, keeping your elbow straight at all times.
When your arm reaches the highest comfortable extension, hold the position for 10 to 12 seconds, then slowly lean or press into the wall two times. You may feel additional pressure at your shoulder joint.
When you have completed the two presses, slowly “crawl” back down the wall returning to the starting position.
Repeat the exercise five times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The ball squeeze
This exercise can be done with or without a sling. With your elbow at your side, squeeze the ball, hold for two to three seconds, then relax. This exercise is to increase blood flow and to slowly begin to use muscles in your hand and forearm. Repeat this exercise. Repeat the exercise 10 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The active wrist deflection and extension
Sit as shown with a pillow in your lap to support your forearm. With the palm of your hand open, flex your wrist as shown, then return to a fully extended position. Do the exercise continually 10 to 20 times as your strength builds.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The passive elbow extension
Sit as shown with the elbow of the affected arm bent. If your arm is in a sling, remove it for this exercise. You will allow your arm and hand to fall to your side, passively extending your elbow, allowing your arm to rest in this extended position.
Allow your arm to remain in the extended position for 30 seconds to a minute, repeating several times throughout the day. Perform the exercise only when you are in a safe environment.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The scapula squeeze
Sit with your shoulders level. You may rest your hands on your thighs if more comfortable. Squeeze your shoulders together as shown, trying to avoid the temptation to sling or push your elbows back. The only muscles you should be using are those between your shoulder blades. At full contraction, hold for two to three seconds. Repeat the exercise 10 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The shoulder shrug
Sit on a chair or stool as shown, with your arms rested at your side. Shrug your shoulders straight up and down, repeating the exercise 10 to 20 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The pendulum swing
There are several parts to this exercise
Stand at the side of your bed or counter. This exercise requires passive shoulder motion. This means you are NOT using your shoulder muscles to perform it. You will be using your body and hips to generate the motion of your shoulder. Use your unaffected arm and hand to support yourself, then use your body and hips to create a swinging motion of your affected shoulder as shown, straight back and forth. Remember, you are using your body and hips to create the motion, not your shoulder muscles. Repeat the exercise 10 to 15 times.
While in the same position, use your body and hips to swing your arm across your body as shown. Repeat 10 to 15 times.
Finally, use your body and hips to create a circular motion, creating an extended motion about the size of a dinner plate. Go first in a counter-clockwise direction, repeating 10 to 15 times, then reverse and go in a clockwise position, going 10 to 15 times. Again, use your body and hips to create the rotation, NOT your shoulder muscles.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The active assisted shoulder abduction
Stand and use a stick or a golf club to perform this exercise. Hold the stick or club firmly with your unaffected hand, allowing the other end (the grip if a golf club) to rest against the palm of the hand of your affected arm. Use the muscles of your unaffected side to push the stick or club against your affected side, causing your arm to abduct as shown. Extend the arm as much as you can, using a slow, smooth motion, then return your arm to the resting position. All the force is being generated with your un-affected side, the affected side remaining relaxed. Repeat the exercise 10 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
Active assisted external shoulder rotation
Lie on a table or the floor as shown with a towel under the elbow of the affected side. Place the end of the stick or club grip against the palm of the affected side, holding the other end firmly in the unaffected hand. The affected arm is abducted about 45 degrees from the body, using only the force from the unaffected side placing pressure on the stick or club. The affected side should remain relaxed throughout this exercise. Let the unaffected side do all the work. Repeat this exercise 10 to 15 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
Active assisted shoulder flexion
Lying on your back as shown, take the stick or golf club in both hands as shown. Hold tightly with your unaffected hand, and loosely with the hand on your affected side. Using only the muscles in your unaffected side, raise the bar back over your head as shown, extending as far as is comfortable. Remember that all the work is being done by the unaffected side, the affected side holding loosely onto the stick or club.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
Active elbow flexion
Sit as shown with your affected arm at your side. Bend your elbow and raise your hand all the way up until it touches your forearm or shoulder, then lower it into the starting position. Keep your elbow at your side and perform the exercise 20 times.
If you are hearing impaired or find it easier to follow, click the “Print” button above, print this page and use the printed text to better follow the exercise. Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
Rotator cuff repair
The ball squeeze
This exercise can be done with or without a sling. With your elbow at your side, squeeze the ball, hold for two to three seconds, then relax. This exercise is to increase blood flow and to slowly begin to use muscles in your hand and forearm. Repeat this exercise. Repeat the exercise 10 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The active wrist deflection and extension
Sit as shown with a pillow in your lap to support your forearm. With the palm of your hand open, flex your wrist as shown, then return to a fully extended position. Do the exercise continually 10 to 20 times as your strength builds.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The passive elbow extension
Sit as shown with the elbow of the affected arm bent. If your arm is in a sling, remove it for this exercise. You will allow your arm and hand to fall to your side, passively extending your elbow, allowing your arm to rest in this extended position.
Allow your arm to remain in the extended position for 30 seconds to a minute, repeating several times throughout the day. Perform the exercise only when you are in a safe environment.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The scapula squeeze
Sit with your shoulders level. You may rest your hands on your thighs if more comfortable. Squeeze your shoulders together as shown, trying to avoid the temptation to sling or push your elbows back. The only muscles you should be using are those between your shoulder blades. At full contraction, hold for two to three seconds. Repeat the exercise 10 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The shoulder shrug
Sit on a chair or stool as shown, with your arms rested at your side. Shrug your shoulders straight up and down, repeating the exercise 10 to 20 times.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
The pendulum swing
There are several parts to this exercise
Stand at the side of your bed or counter. This exercise requires passive shoulder motion. This means you are NOT using your shoulder muscles to perform it. You will be using your body and hips to generate the motion of your shoulder. Use your unaffected arm and hand to support yourself, then use your body and hips to create a swinging motion of your affected shoulder as shown, straight back and forth. Remember, you are using your body and hips to create the motion, not your shoulder muscles. Repeat the exercise 10 to 15 times.
While in the same position, use your body and hips to swing your arm across your body as shown. Repeat 10 to 15 times.
Finally, use your body and hips to create a circular motion, creating an extended motion about the size of a dinner plate. Go first in a counter-clockwise direction, repeating 10 to 15 times, then reverse and go in a clockwise position, going 10 to 15 times. Again, use your body and hips to create the rotation, NOT your shoulder muscles.
Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.
Active elbow flexion
Sit as shown with your affected arm at your side. Bend your elbow and raise your hand all the way up until it touches your forearm or shoulder, then lower it into the starting position. Keep your elbow at your side and perform the exercise 20 times.
If you are hearing impaired or find it easier to follow, click the “Print” button above, print this page and use the printed text to better follow the exercise. Remember, all exercises on this website are given as examples. Use common sense when doing them, and should you encounter difficulty, call our office immediately.