EXERCISES
Shoulder Exercises
Low Impact
This following exercises are advised for patient with SEVERE shoulder pain.
Pendulum Swing (Circle)
- Bend forward a little and let your injured arm hang straight down.
- This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
- Using the momentum from your hips and legs, guide the slightly swinging arm in circles that start small and gradually grow larger each day as pain allows.
- Do this exercise for 5 minutes.
- 5 reps daily.
Pendulum Swing (Verticle)
- Bend forward a little and let your injured arm hang straight down.
- This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
- Using the momentum from your hips and legs, guide the slightly swinging arm back and forth like a pendulum.
- Do this exercise for 5 minutes.
- 5 reps daily.
Pendulum Swing (Horizontal)
- Bend forward a little and let your injured arm hang straight down.
- This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
- Using the momentum from your hips and legs, guide the slightly swinging arm side to side like a pendulum.
- Do this exercise for 5 minutes.
- 5 reps daily.
Wall Stretch
- Place your forearm on the wall, with your elbow horizontal to your shoulder.
- Take one step forward, while keeping your hand and arm firmly planted against the wall.
- Hold for 15 – 30 seconds.
- Repeat 2 – 3 times per side.
Finger walk (Front)
- Facing the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
- The elbow should be bent, making a “v” with the arm.
- “Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
- Hold the stretch for 15 to 20 seconds.
Both Shoulder Roll (10 reps)
- Let both arms hang down at the sides of the body.
- Breathe in and lift the shoulders up toward the ear.
- Move the shoulders back, squeezing the shoulders blade towards the back.
- Exhale and drop the shoulders back.
- Move the elbow forward, feeling the stretch at the back of the shoulders.
- Repeat this 10 times.
Finger walk (Sides)
- Standing side by side to the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
- The elbow should be bent, making a “v” with the arm.
- “Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
- Hold the stretch for 15 to 20 seconds.
