{"id":4840,"date":"2026-02-05T06:11:17","date_gmt":"2026-02-05T06:11:17","guid":{"rendered":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/?page_id=4840"},"modified":"2026-05-05T07:53:30","modified_gmt":"2026-05-05T07:53:30","slug":"shoulder-recovery","status":"publish","type":"page","link":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/shoulder-recovery\/","title":{"rendered":"Shoulder Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4840\" class=\"elementor elementor-4840\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8c5b11 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d8c5b11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918da1b elementor-widget elementor-widget-heading\" data-id=\"918da1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Shoulder Recovery<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d38ad57 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"d38ad57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-55a3d5b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"55a3d5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6363cdd elementor-widget elementor-widget-image\" data-id=\"6363cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"239\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/shoulder-rehab.jpg\" class=\"attachment-large size-large wp-image-4844\" alt=\"\" srcset=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/shoulder-rehab.jpg 795w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/shoulder-rehab-300x112.jpg 300w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/shoulder-rehab-768x287.jpg 768w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa9da8 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cfa9da8\" data-element_type=\"container\" 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class=\"wpr-tab-title\">Description<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7632\" class=\"wpr-tab elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Prepartion<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7633\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7631\" class=\"wpr-tab-content elementor-repeater-item-77bd6c3\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><p class=\"service-para\">After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.<\/p><ul><li><b>Strength :\u00a0<\/b>Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury.<\/li><li><b>Flexibility :\u00a0<\/b>Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7632\" class=\"wpr-tab-content elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><ul><li><b>Target Muscles :\u00a0<\/b>The muscle groups targeted are - Deltoids (front, back and over the shoulder), Trapezius muscles (upper back), Rhomboid muscles (upper back), Teres muscles and Supraspinatus (supporting the shoulder joint), Subscapularis (front of shoulder), Biceps and Triceps(Front and back of the arm)<\/li><li><b>Warm up :\u00a0<\/b>Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.<\/li><li><b>Stretch :\u00a0<\/b>After the warm-up, do the stretching exercises before moving on to the strengthening exercises.<\/li><li><b>Do not ignore pain :\u00a0<\/b>You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7633\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"shoulder-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">1. Pendulum<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Deltoids, Supraspinatus, Infraspinatus, Subscapularis<\/span><br \/><span class=\"shoulder-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lean forward and place one hand on a counter or table for support. Let the other arm hang freely<\/li><li>Gently swing your arm forward and back<\/li><li>Repeat moving your arm side-to-side, then in a circular motion<\/li><li>Repeat the entire sequence with the other arm<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/Pendulum.jpg\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">2. Crossover Arm Stretch<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Posterior Deltoid<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Relax your shoulders and gently pull one arm across your chest<\/li><li>Hold the stretch for 30 seconds<\/li><li>Relax for 30 seconds<\/li><li>Repeat with the other arm<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/crossover-arm-stretch.jpg\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">3. Passive Internal Rotation<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Subscapularis<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Hold a stick behind your back with one hand<\/li><li>Grasp the other end of the stick with your other hand<\/li><li>Pull the stick horizontally until a stretch is felt without pain<\/li><li>Hold for 30 seconds, relax, and repeat on the other side<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/passive-internal-rotation.jpg\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">4. Passive External Rotation<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Grasp the stick with one hand and cup the other end<\/li><li>Keep the elbow close to your side<\/li><li>Push the stick horizontally until stretch is felt<\/li><li>Hold 30 seconds, relax, and repeat on the other side<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/passive-external-rotation.jpg\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">5. Sleeper Stretch<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 reps, 3\u00d7 daily<\/span><br \/><span class=\"shoulder-tag\">Days: Daily<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on your side with the affected shoulder under you<\/li><li>Bend your arm as shown and keep elbow at shoulder height<\/li><li>Use your unaffected arm to push the arm downward<\/li><li>Hold 30 seconds, relax 30 seconds<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/sleeper-stretch.jpg\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">6. Standing Row<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle &amp; Lower Trapezius<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Create a loop with elastic band and attach to stable object<\/li><li>Hold band with elbow bent and arm at your side<\/li><li>Pull elbow straight back slowly<\/li><li>Return to start position and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/standing-row.jpg\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">7. External Rotation With Arm Abducted 90\u00b0<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Attach elastic band at shoulder height<\/li><li>Raise elbow to 90\u00b0<\/li><li>Rotate arm upward until hand aligns with head<\/li><li>Return slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/external-rotation-with-arm-abducted-90.jpg\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">8. Elbow Flexion<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Biceps<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Stand tall with weight evenly distributed<\/li><li>Keep elbow close to your side<\/li><li>Lift weight toward your shoulder<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/elbow-flexion.jpg\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">9. Elbow Extension<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Triceps<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Raise your arm and bend elbow with weight behind head<\/li><li>Support upper arm with opposite hand<\/li><li>Straighten elbow and lift weight overhead<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/abdominal-elbow-extension.jpg\" \/><\/div><\/div><p><!-- 10 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">10. Trapezius Strengthening<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Deltoid, Supraspinatus, Middle Trapezius<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 20<\/span><br \/><span class=\"shoulder-tag\">Days: 3\u20135 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Support body with one knee and hand on bench<\/li><li>Raise arm with thumb up to shoulder height<\/li><li>Pause briefly<\/li><li>Lower slowly to count of 5<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/Trapezius.jpg\" \/><\/div><\/div><p><!-- 11 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">11. Scapula Setting<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle Trapezius, Serratus<\/span><br \/><span class=\"shoulder-tag\">Reps: 10<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on stomach with arms by sides<\/li><li>Draw shoulder blades together and downward<\/li><li>Ease halfway off and hold 10 seconds<\/li><li>Relax and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/scapula-setting.jpg\" \/><\/div><\/div><p><!-- 12 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">12. Scapular Retraction \/ Protraction<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle Trapezius, Serratus<\/span><br \/><span class=\"shoulder-tag\">Reps: 2 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on stomach with arm hanging off bed or table<\/li><li>Keep elbow straight and lift weight by squeezing shoulder blade<\/li><li>Return slowly to starting position<\/li><li>Repeat as prescribed<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/scapular-retraction-protraction.jpg\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad7a5af wpr-tabs-position-above wpr-tabs-icon-position-left wpr-tabs-triangle-yes wpr-tabs-triangle-type-outer elementor-widget elementor-widget-wpr-tabs\" data-id=\"ad7a5af\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tab_transition_duration&quot;:0.1}\" data-widget_type=\"wpr-tabs.default\">\n\t\t\t\t\t\t\t\n\t\t<div class=\"wpr-tabs\" data-options=\"{&quot;activeTab&quot;:1,&quot;trigger&quot;:&quot;click&quot;,&quot;autoplay&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:1000}\">\n\t\t\t\n\t\t\t<div class=\"wpr-tabs-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-1811\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-1811\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"shoulder-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">1. Pendulum<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Deltoids, Supraspinatus, Infraspinatus, Subscapularis<\/span><br \/><span class=\"shoulder-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lean forward and place one hand on a counter or table for support. Let the other arm hang freely<\/li><li>Gently swing your arm forward and back<\/li><li>Repeat moving your arm side-to-side, then in a circular motion<\/li><li>Repeat the entire sequence with the other arm<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/Pendulum.jpg\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">2. Crossover Arm Stretch<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Posterior Deltoid<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Relax your shoulders and gently pull one arm across your chest<\/li><li>Hold the stretch for 30 seconds<\/li><li>Relax for 30 seconds<\/li><li>Repeat with the other arm<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/crossover-arm-stretch.jpg\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">3. Passive Internal Rotation<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Subscapularis<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Hold a stick behind your back with one hand<\/li><li>Grasp the other end of the stick with your other hand<\/li><li>Pull the stick horizontally until a stretch is felt without pain<\/li><li>Hold for 30 seconds, relax, and repeat on the other side<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/passive-internal-rotation.jpg\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">4. Passive External Rotation<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 each side<\/span><br \/><span class=\"shoulder-tag\">Days: 5\u20136 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Grasp the stick with one hand and cup the other end<\/li><li>Keep the elbow close to your side<\/li><li>Push the stick horizontally until stretch is felt<\/li><li>Hold 30 seconds, relax, and repeat on the other side<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/passive-external-rotation.jpg\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">5. Sleeper Stretch<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 4 reps, 3\u00d7 daily<\/span><br \/><span class=\"shoulder-tag\">Days: Daily<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on your side with the affected shoulder under you<\/li><li>Bend your arm as shown and keep elbow at shoulder height<\/li><li>Use your unaffected arm to push the arm downward<\/li><li>Hold 30 seconds, relax 30 seconds<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/sleeper-stretch.jpg\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">6. Standing Row<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle &amp; Lower Trapezius<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Create a loop with elastic band and attach to stable object<\/li><li>Hold band with elbow bent and arm at your side<\/li><li>Pull elbow straight back slowly<\/li><li>Return to start position and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/standing-row.jpg\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">7. External Rotation With Arm Abducted 90\u00b0<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Infraspinatus, Teres Minor<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Attach elastic band at shoulder height<\/li><li>Raise elbow to 90\u00b0<\/li><li>Rotate arm upward until hand aligns with head<\/li><li>Return slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/external-rotation-with-arm-abducted-90.jpg\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">8. Elbow Flexion<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Biceps<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Stand tall with weight evenly distributed<\/li><li>Keep elbow close to your side<\/li><li>Lift weight toward your shoulder<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/elbow-flexion.jpg\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">9. Elbow Extension<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscle: Triceps<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Raise your arm and bend elbow with weight behind head<\/li><li>Support upper arm with opposite hand<\/li><li>Straighten elbow and lift weight overhead<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/abdominal-elbow-extension.jpg\" \/><\/div><\/div><p><!-- 10 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">10. Trapezius Strengthening<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Deltoid, Supraspinatus, Middle Trapezius<\/span><br \/><span class=\"shoulder-tag\">Reps: 3 sets of 20<\/span><br \/><span class=\"shoulder-tag\">Days: 3\u20135 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Support body with one knee and hand on bench<\/li><li>Raise arm with thumb up to shoulder height<\/li><li>Pause briefly<\/li><li>Lower slowly to count of 5<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/Trapezius.jpg\" \/><\/div><\/div><p><!-- 11 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">11. Scapula Setting<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle Trapezius, Serratus<\/span><br \/><span class=\"shoulder-tag\">Reps: 10<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on stomach with arms by sides<\/li><li>Draw shoulder blades together and downward<\/li><li>Ease halfway off and hold 10 seconds<\/li><li>Relax and repeat<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/scapula-setting.jpg\" \/><\/div><\/div><p><!-- 12 --><\/p><div class=\"shoulder-exercise\"><div class=\"shoulder-ex-left\"><div class=\"shoulder-ex-title\">12. Scapular Retraction \/ Protraction<\/div><div class=\"shoulder-ex-tags\"><span class=\"shoulder-tag\">Muscles: Middle Trapezius, Serratus<\/span><br \/><span class=\"shoulder-tag\">Reps: 2 sets of 8<\/span><br \/><span class=\"shoulder-tag\">Days: 3 \/ week<\/span><\/div><ul class=\"shoulder-ex-steps\"><li>Lie on stomach with arm hanging off bed or table<\/li><li>Keep elbow straight and lift weight by squeezing shoulder blade<\/li><li>Return slowly to starting position<\/li><li>Repeat as prescribed<\/li><\/ul><\/div><div class=\"shoulder-ex-right\"><img decoding=\"async\" class=\"shoulder-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/scapular-retraction-protraction.jpg\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Shoulder Recovery Description Prepartion Exercises After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Strength :\u00a0Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury. Flexibility :\u00a0Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Target Muscles :\u00a0The muscle groups targeted are &#8211; Deltoids (front, back and over the shoulder), Trapezius muscles (upper back), Rhomboid muscles (upper back), Teres muscles and Supraspinatus (supporting the shoulder joint), Subscapularis (front of shoulder), Biceps and Triceps(Front and back of the arm) Warm up :\u00a0Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch :\u00a0After the warm-up, do the stretching exercises before moving on to the strengthening exercises. Do not ignore pain :\u00a0You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. 1. PendulumMuscles: Deltoids, Supraspinatus, Infraspinatus, SubscapularisReps: 2 sets of 10Days: 5\u20136 \/ week 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 StretchMuscle: Posterior DeltoidReps: 4 each sideDays: 5\u20136 \/ week 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 RotationMuscle: SubscapularisReps: 4 each sideDays: 5\u20136 \/ week 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 RotationMuscles: Infraspinatus, Teres MinorReps: 4 each sideDays: 5\u20136 \/ week 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 StretchMuscles: Infraspinatus, Teres MinorReps: 4 reps, 3\u00d7 dailyDays: Daily 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 RowMuscles: Middle &amp; Lower TrapeziusReps: 3 sets of 8Days: 3 \/ week 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\u00b0Muscles: Infraspinatus, Teres MinorReps: 3 sets of 8Days: 3 \/ week Attach elastic band at shoulder height Raise elbow to 90\u00b0 Rotate arm upward until hand aligns with head Return slowly and repeat 8. Elbow FlexionMuscle: BicepsReps: 3 sets of 8Days: 3 \/ week Stand tall with weight evenly distributed Keep elbow close to your side Lift weight toward your shoulder Lower slowly and repeat 9. Elbow ExtensionMuscle: TricepsReps: 3 sets of 8Days: 3 \/ week 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 StrengtheningMuscles: Deltoid, Supraspinatus, Middle TrapeziusReps: 3 sets of 20Days: 3\u20135 \/ week 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 SettingMuscles: Middle Trapezius, SerratusReps: 10Days: 3 \/ week 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 \/ ProtractionMuscles: Middle Trapezius, SerratusReps: 2 sets of 8Days: 3 \/ week 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 Exercises 1. PendulumMuscles: Deltoids, Supraspinatus, Infraspinatus, SubscapularisReps: 2 sets of 10Days: 5\u20136 \/ week 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 StretchMuscle: Posterior DeltoidReps: 4 each sideDays: 5\u20136 \/ week 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 RotationMuscle: SubscapularisReps: 4 each sideDays: 5\u20136 \/ week 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 RotationMuscles: Infraspinatus, Teres MinorReps: 4 each sideDays: 5\u20136 \/ week 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 StretchMuscles: Infraspinatus, Teres MinorReps: 4 reps, 3\u00d7 dailyDays: Daily 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 RowMuscles: Middle &amp; Lower TrapeziusReps:<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4840","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4840","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/comments?post=4840"}],"version-history":[{"count":13,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4840\/revisions"}],"predecessor-version":[{"id":5670,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4840\/revisions\/5670"}],"wp:attachment":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/media?parent=4840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}