The exercises illustrated and described in this document should be performed only after instruction by your physical therapist or Dr. Gill’s office.

 

Pendulum exercise

Bend over at the waist and let the arm hang down.  Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

 

Shoulder shrug

Shrug shoulders upward as illustrated.

 

Shoulder blade pinches

Pinch shoulder blades backward and together, as illustrated.

 

 

Isometric internal and external rotation Stand facing a doorjamb or the corner of a wall.  Keep the elbow tight against your side and hold the forearm at a right angle to the arm. For internal rotation, place the palm against the wall with the thumb facing up. For external rotation, place the back of the hand against the wall with the thumb facing up. Pull or push against the wall and hold for 5 seconds Ball squeeze exercises

Holding a rubber ball or tennis ball, squeeze the ball and hold for 5 seconds

 

Supine passive arm elevation

Lie on your back.  Hold the affected arm at the wrist with the opposite hand.  Using the strength of the opposite arm, lift the affected arm upward, as if to bring the arm overhead, slowly lower the arm back to the bed.

 

Supine external rotation

Lie on your back.  Keep the elbow of the affected arm against your side with the elbow bent at 90 degrees.  Using a cane or long stick in the opposite hand, push against the hand of the affected arm so that the affected arm rotates outward.  Hold 10 seconds, relax and repeat.

 

Behind-the-back internal rotation Sitting in a chair or standing, place the hand of the operated arm behind your back at the waistline.  Use your opposite hand, as illustrated, to help the other hand higher toward the shoulder blade.  Hold 10 seconds, relax and repeat.

 

Hand-behind-the-head stretch Lie on your back.  Clasp your hands and place your hands behind your head with the elbows facing forward.  Slowly lower the elbows to the side to stretch the shoulder outward.  Hold for 10 seconds, and then return to the starting position.

 

Standing external rotation

Stand in a doorway facing the doorframe or near the edge of a wall.  With your hand against the wall or doorframe, keep the affected arm firmly against your side, and the elbow at a right (90 degree) angle. By moving your feet, rotate your body away from the door or wall  to produce outward rotation at the shoulder.