Pendulum Exercises
  • Lean forward. Place one hand on a table for support. The other arm can hang freely at your side.
  • Swing your arm forwards and backwards gently. Repeat the exercise moving your arm side-to-side. Repeat the exercise in a circular motion.
  • Using the other arm, repeat the entire sequence.

Crossover Arm Stretch
  • Relax your shoulders. Pull one arm across your chest to the farthest possible, holding at your upper arm.
  • Hold that stretch for 30 seconds. Then relax for 30 seconds.
  • Similarly repeat with the other arm.

Passive Internal Rotation
  • With one hand hold a stick behind your back. Grasp the other end of the stick lightly with your other hand.
  • Pull the stick horizontally, so that your shoulder is stretched without much effort to the point of experiencing a pull without pain.
  • Hold for 30 seconds. Then relax for 30 seconds.
  • Repeat this exercise on the other side.

Passive External Rotation
  • Grasp the stick with one hand. With the other hand, cup the other end of the stick.
  • By keeping the elbow of the shoulder you are stretching against the side of your body, push the stick horizontally to the point of feeling a pull without pain.
  • Hold this position for 30 seconds. Then relax for 30 seconds.
  • Similarly repeat on the other side.

Sleeper Stretch
  • Lie on your side on a firm, flat surface with the affected shoulder under you and your arm bent, as in the picture. You can use a pillow under your head for comfort, if required.
  • Use your unaffected arm and push your other arm down. You may stop pressing down, if you feel a stretch in the back of your affected shoulder.
  • Hold this position for 30 seconds. Relax your arm for 30 seconds.

Standing Row
  • Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
  • Hold the band with your elbow bent and at your side in the standing position as in the start position ( shown in the image).
  • With arms close to your side, slowly pull your elbow straight back.
  • Return to the start position slowly and repeat.

External Rotation With Arm Abducted 90°
  • Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
  • Hold the band with your elbow bent at 90° and raised to shoulder-height, as shown in the start position.
  • Keeping your shoulder at elbow level, gradually raise your hand, in line with your head.
  • Gradually return to the start position and repeat.

Internal Rotation
  • Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
  • In standing position, hold the band with your elbow bent and at your side, similar to the start position in the image.
  • With your elbow close to your side, bring your arm across your body.
  • Now gradually return to the start position and repeat.

External Rotation
  • Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
  • In standing position, hold the band with your elbow bent and at your side, similar to the start position in the image.
  • Keeping your elbow close to your side, slowly rotate your arm outward.
  • Gradually return to the start position and repeat.

Elbow Flexion
  • Stand Straight with your weight evenly distributed over both feet.
  • Keeping your elbow close to your side, gradually bring the weight up toward your shoulder as shown.
  • Hold that position for 2 seconds.
  • Gradually return to the starting position and repeat.

Elbow Extension
  • Stand tall with your weight evenly distributed over both feet.
  • Raise your arm and bend your elbow with the weight behind your head. While raising your elbow support your arm by placing your other hand on your upper arm.
  • Gradually straighten your elbow and bring the weight overhead. Hold for 2 seconds.
  • Slowly bring your arm back down behind your head and repeat.

Trapezius Strengthening
  • Place your knee on a bench or chair and support your weight by leaning forward so that your hand helps support your weight. With your other hand at your side, palm facing your body.
  • Slowly lift your arm, rotating your hand to the thumbs-up position to the shoulder level and with your arm parallel to the floor.
  • Slowly lower your arm to the original position, for 10 seconds.

Scapula Setting
  • Lie on your stomach, with your arms by your sides. If required, you can place a pillow under your forehead for comfort.
  • Gently draw your shoulders together and down your back as far as possible.
  • Ease halfway from this position and hold for 10 seconds.
  • Relax and repeat 10 times.

Scapular Retraction or Protraction
  • Lie flat on your stomach on a table or bed. Hang your injured arm over the side.
  • Keep your elbow straight and lift the weight gradually by squeezing your shoulder blade toward the opposite side to the extent possible.
  • Slowly return to the starting position and repeat.

Bent-Over Horizontal Abduction
  • Lie flat on your stomach on a table or bed. Hang your injured arm over the side.
  • Keep your arm straight and slowly raise it to your eye level.
  • Slowly lower it back to the starting position and repeat.

Internal and External Rotation
  • Lie on your back on a flat surface.
  • Extend your arm straight out from the shoulder and bend the elbow 90° as in the image, so that your fingers are pointed up.
  • With your elbow bent and on the floor, gradually raise your arm, as in the arc direction. Bring your elbow down to a 45° angle, if it painful at 90°.

External Rotation
  • Lie on your side on a firm, flat surface with your unaffected arm under your head.
  • Keep your injured arm on your side, with your elbow bent at a 90° angle.
  • With your elbow against your side, gradually rotate your arm at the shoulder, raising the weight to a vertical position.
  • Gradually lower the weight to the start position to a count of 10.

Internal Rotation
  • Lie on a firm, flat surface on the side of your affected arm. Placing a pillow or folded cloth under your head, keeps your spine straight.
  • Hold your injured arm against your side as shown, with your elbow bent at 90° angle.
  • Keep your elbow bent and against your body and slowly rotate your arm at the shoulder, raising the weight to a vertical position.
  • Slowly lower the weight to the starting position.

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