Shoulder Exercise
This following exercises are advised for patient with SEVERE shoulder pain.
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 (Straight)
- 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.


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.


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.


Cross-the-body stretch
- Bring the affected arm across the chest.
- The healthy arm helps this movement by holding the elbow of the affected arm.
- Hold the stretch for 15 to 20 seconds.


Shoulder Roll (10 reps)
- Let the left arm hang down at the side of the body.
- Breathe in and lift the shoulder up toward the ear.
- Move the shoulder back, squeezing the shoulder blade towards the back.
- Exhale and drop the shoulder back.
- Move the elbow forward, feeling the stretch at the back of the shoulder.
- Repeat this 10 times.
- Repeat on the other shoulder.


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.
High Impact
This following exercises are advised for patient with MILD shoulder pain.


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.


Shoulder stretch with towel
- Grasp a rolled-up towel firmly with both hands, as shown.
- Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
- Hold for about 30 seconds.
- Switch hands and repeat.