Shoulder Recovery
Exercises
1. Pendulum
- Lean forward and place one hand on a counter or table for support. Let the other arm hang freely
- Gently swing your arm forward and back
- Repeat moving your arm side-to-side, then in a circular motion
- Repeat the entire sequence with the other arm
2. Crossover Arm Stretch
- Relax your shoulders and gently pull one arm across your chest
- Hold the stretch for 30 seconds
- Relax for 30 seconds
- Repeat with the other arm
3. Passive Internal Rotation
- Hold a stick behind your back with one hand
- Grasp the other end of the stick with your other hand
- Pull the stick horizontally until a stretch is felt without pain
- Hold for 30 seconds, relax, and repeat on the other side
4. Passive External Rotation
- Grasp the stick with one hand and cup the other end
- Keep the elbow close to your side
- Push the stick horizontally until stretch is felt
- Hold 30 seconds, relax, and repeat on the other side
5. Sleeper Stretch
- Lie on your side with the affected shoulder under you
- Bend your arm as shown and keep elbow at shoulder height
- Use your unaffected arm to push the arm downward
- Hold 30 seconds, relax 30 seconds
6. Standing Row
- Create a loop with elastic band and attach to stable object
- Hold band with elbow bent and arm at your side
- Pull elbow straight back slowly
- Return to start position and repeat
7. External Rotation With Arm Abducted 90°
- Attach elastic band at shoulder height
- Raise elbow to 90°
- Rotate arm upward until hand aligns with head
- Return slowly and repeat
8. Elbow Flexion
- Stand tall with weight evenly distributed
- Keep elbow close to your side
- Lift weight toward your shoulder
- Lower slowly and repeat
9. Elbow Extension
- Raise your arm and bend elbow with weight behind head
- Support upper arm with opposite hand
- Straighten elbow and lift weight overhead
- Lower slowly and repeat
10. Trapezius Strengthening
- Support body with one knee and hand on bench
- Raise arm with thumb up to shoulder height
- Pause briefly
- Lower slowly to count of 5
11. Scapula Setting
- Lie on stomach with arms by sides
- Draw shoulder blades together and downward
- Ease halfway off and hold 10 seconds
- Relax and repeat
12. Scapular Retraction / Protraction
- Lie on stomach with arm hanging off bed or table
- Keep elbow straight and lift weight by squeezing shoulder blade
- Return slowly to starting position
- Repeat as prescribed
