Shoulder Circles

1. Pendulum
With knees bent slightly, bend comfortably from waist with one arm supporting your weight on a table or chair. Let opposite arm dangle totally relaxed.

Initiate arm movement back and forth through the shoulder and then into circles smaller to larger using your body’s momentum. Go slowly and comfortably.

2. Arm Circles
With arms at sides comfortably at shoulder level, start moving in forward small circles progressing to larger and larger circles as tolerated. Repeat going backwards the same way. Use at least 4 different circle sizes each way (example: 5″, 12″, 3′, 5′ diameters).

Shoulder Stretch 1

1. Rotator Cuff
This exercise should be repeated with your arm as far overhead as possible. Your head should remain supported while the shoulder itself is over the table edge. Allow the weight to pull your arm down gently.

2. Posterior Cuff
While standing or sitting use the arm that isn’t sore to hold the bent elbow of the arm on the side that’s sore.

Pull the arm that is sore gently across your chest until you fell a good stretch of the muscles in your shoulder. If pain occurs, don’t pull your arm so far across your chest.

Hold the stretch position for 10 seconds and release the arm. Repeat this exercise three times.

3. Interior Cuff
Reach overhead and gently pull on your elbow with the opposite hand.

Shoulder Stretch 2

1. Climb The Wall
Stand with your sides next to a wall and have your fingertips touching the wall.

Now slowly “walk” your fingers up the wall until you feel a god stretch of your shoulder muscles, but not pain.

Once your armpit is as close to the wall as is comfortable, hold the position for 10 seconds. Repeat this stretching exercise three times.

2. Towel Pulls
While standing, hold a towel in the hand of your sore arm and then toss the towel over your sore shoulder (don’t let go of the towel).

Reach behind your back with your other hand and grab the other end of the towel. With each hand holding each end of the towel, pull the towel up as far as you can comfortably. Hold your arms in this position for 10 seconds. Then pull the towel down as far as you can and hold your arms in this position for 10 seconds. Repeat this stretching exercise three times.

Then put the towel over the other shoulder, switch the position of your hands and do the same stretches.

Shoulder Stretch 3

1. Rotator Cuff Stretch A
The capsule around the shoulder joint needs to be stretched before maximum movement can be obtained.

Begin this exercise on a table with a small weight in your hand. Your shoulder should be over the table edge and elbow bent to 90 degrees. Just allow the weight to pull your arms down gently in this position.

2. Rotator Cuff Stretch B
From the above position raise your arm another 45 degrees. Just allow the weight to pull your arms down gently in this position. This stretches most of the tissue surrounding the shoulder.

Shoulder Stabilization

1. Shoulder Blade Retraction
While standing upright, chin level, neck relaxed, lift arms in front of to shoulder level.

Pull shoulder blades backward “pinching” them together without shrugging your shoulders.

Hold for a count of 5.

2. Scapular Retraction
While lying down with arms at sides, elbows bent approximately 90 degrees, lift entire arm from floor “pinching” shoulder blades together.

You may lift your upper torso so the upper chest is 6″ to 7″ off the floor. Lift up slowly.

Hold for a count of 5 and go down slowly. Repeat 3 times.

3. Overhead Lift
While lying face down on the floor with arms reaching overhead, lift both arms off the floor keeping head tucked between them. Lift up slowly as far as tolerated.

Hold for a count of 5 and gently lower your body.

Weight Training

1. Internal Rotation
Lie on your back with your right arm next to your side. With a weight in your right hand, bend your arm so that your elbow forms a 90 degree angle.

Lower your forearm to the side, keeping your elbow close to your side.

2. External Rotation
Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your abdomen, raise your forearm.

Be sure to keep your elbow near your side.

3. Supraspinatus
Sit upright and hold both arms out besides your body. Hold your arms a little lower than shoulder level. With weights in both hands, raise your arms until your hands are at shoulder level. Keep your thumbs pointed down.

Exercise Band

Exercise One
Stand next to a closed door with a doorknob. Loop the exercise band around the doorknob.

With your hand that is closes to the door, bend your arm at a 90 degree angle and grab the loop of the band.

Pull the band across your abdomen.

Exercise Two
Stand next to a closed door with a doorknob. Loop the exercise band around the doorknob.

With your hand that is on the side of your body farthest from the door, grab the loop of the exercise band and pull the band across your abdomen and out to the far side.

Keep your elbow bent at 90 degree throughout the entire motion.

Exercise Three
Stand with your feet slightly apart and the exercise band under your foot.

With your arm straight and your thumb pointed down, grab the loop and pull upward to shoulder level.

Keep your thumb pointed down during the entire exercise.