Shoulder

Home Exercise Program


The home exercises that are described here are general recommendations intended to be used only in conjunction with physician treatment for your injury. If at any time you should experience increased pain as a result of these exercises, discontinue the home exercise program and consult your physician.



Elbow Flexion

 

  • Choose to either stand with your feet a shoulder width apart, or find a chair without arms that you may sit down in with your feet flat on the ground. 
  • Selecting a light weight (no more than 5 pounds), hold the weight in your affected arm and keep your elbow tucked into your side. Keeping your upper arm stationary, raise your hand so the weight is being lifted toward your shoulder bending your elbow. Lower the weight to your original starting position. Make sure to perform the entire motion slow and controlled.
  • To challenge yourself, try holding the bent arm position for 5 seconds before lowering the weight. 
  • Try starting out with 2 sets of 10 repetitions working up to 3 sets of 15 repetitions.
 
Elbow Extensions

 

  • Choose to either stand with your feet a shoulder width apart, or find a chair that you may sit down in with your feet flat on the ground. 
  • Raise your affected arm up above your head and supporting your arm with your unaffected hand.
  • Using the affected arm, straighten your elbow in a controlled motion, and then slowly and controlled bend your elbow back down to the starting position.
  • To increase the challenge, try holding your arm in the straightened position for approximately 5 seconds before bending your elbow again.
  • Start slow with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
External Rotation in 90/90

 

  • Using a light resistance band (yellow or red) tie a knot in one end and place the knot in a door jam, close the door.
  • Stand with your feet a shoulder width apart and face the door. With your affected arm, hold the loose end of the resistance band, raise your arm to shoulder height, bend your elbow to 90 degrees with your palm facing the ground. 
  • Slowly rotate your hand towards the ceiling, keeping your elbow bent and shoulder level at 90 degrees.
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Prone Horizontal Abduction
  • Lying face down on a stable surface (bed, couch, etc.) with the affected arm hanging off of the edge of the surface
  • With a light weight (no more than 5 pounds) raise your arm to shoulder height keeping your arm straight the entire time, then allow the arm to go back down to the starting position. Make sure that you complete the entire range of motion in a slow and controlled manner.
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing.
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Standing Row

 

  • Using a light resistance band (yellow or red) tie a knot directly in the center of the band and place the knot in a door jam with the door closed.
  • Stand with your feet a shoulder width apart facing the door, holding an end of the band in each hand, and elbows at a 90 degree angle and tucked into your sides.
  • Keep your elbows tucked into your sides, pull your arms backwards and pinch your shoulder blades together. Make sure that you are completing the motion in a slow and controlled manner.
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Shoulder Internal Rotation

 

  • Using a light resistance band (yellow or red), tie a knot in one end and place the knot in a door jam with the door closed.
  • Stand with the affected side towards the door, the resistance band should not be crossing your body, your affected hand should be holding the end of the resistance band.
  • Keeping your elbow tucked into your side at a 90 degree angle, pull the resistance band so your forearm is lying flat against your belly. 
  • Make sure that you use a slow and controlled motion when completing the entire range of motion
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Shoulder External Rotation

 

  • Using a light resistance band (yellow or red), tie a knot in one end and place the knot in a door jam with the door closed.
  • Stand with the unaffected side towards the wall, the resistance band should be crossing your body, your affected hand should be holding the free end of the resistance band. 
  • Keeping your elbow tucked into your side in a 90 degree angle, pull the resistance band across your body so your shoulder is rotating away from your body. 
  • Make sure that you use a slow and controlled motion when completing the entire range of motion
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Corner Stretch

 

  • Stand facing a corner with your arms elevated to shoulder height and elbows bent to 90 degrees.
  • With your hands touching the wall, lean forward until you feel a gentle stretch in your chest.
  • Hold the stretch for 15 seconds. 
  • Perform 2 sets of 5 repetitions daily.
 
Supine Forward Flexion (Stretching)

 

 

  • Lying on your back, hold your affected arm with your unaffected arm at the elbow. 
  • Using your unaffected arm, slowly lift your arm above your head until you feel a gentle stretch in your shoulder. 
  • Hold the stretch for 15-20 seconds, performing the stretch 2 sets for 5 repetitions daily.
 
External Rotation Passive Stretch
  • Standing in a door way, face the door jam. With your affected arm, bend your elbow to 90 degrees and keep your elbow tucked into your side, and with your hand, hold on to the door jam. 
  • Continuing to hold on to the door jam, rotate your upper body away from the door jam until you feel a good stretch in your shoulder.
  • Hold the stretch for 30 seconds; take 30 second breaks in between stretches. 
  • Perform 2 sets of 5 repetitions daily.
 
Passive Internal Rotation (Stretch)

 

  • Behind your back hold the stick with your unaffected arm and with your affected arm hold the end of the stick. 
  • With the unaffected arm, pull the stick so the effected arm is moving in a horizontal direction until you feel a good stretch. 
  • Hold the stretch for 30 seconds; take 30 second breaks in between stretches. 
  • Perform 2 sets of 5 repetitions daily.
 
Passive External Rotation (Stretch)

 

  • Using a stick, with your unaffected hand hold the end of the stick and in the other cup the end of the stick with your effected arm. Keep your elbows bent at 90 degrees and tuck your elbows into your side. 
  • With your unaffected arm, slowly push the stick horizontally keeping your elbows at your side until you feel a gentle stretching in your affected shoulder.
  •  Hold the stretch for 30 seconds; take 30 second breaks in between stretches. 
  • Perform 2 sets of 5 repetitions daily.
 
Pendulum (Stretching)

 

  • Lean forward, supporting yourself with your unaffected arm on a stable surface, let your effected arm hang down completely relaxed.
  • Gently use momentum from your body to let your arm swing in a clockwise fashion, you may also use the momentum of your body to let your arm swing in a counter clockwise fashion.
  • Perform 2 sets of 10 repetitions working your way up to 3 sets of 15 repetitions.