Your shoulder is one of the most flexible and complex joints in your body. But it can also be one of the most overused joints, leading to rotator cuff injuries and normal wear and tear. If you've had surgery to repair your shoulder, your doctor might prescribe simple range of motion exercises to help you recover from your surgery and start to get back to your normal activities. Don't try any other exercises without her approval.
Pendulum Swings
Pendulum swings use the natural weight of your arm to create minor resistance and help restore range of motion in the muscles and tendons of your shoulder. Start by bending over and supporting your upper body with the opposite arm of your injured one. Let your injured arm hang so your hand is pointing straight to the floor. Without using your shoulder muscles, use your body to swing your arm back and forth. Gradually increase the swing of your arm as much as you comfortably can. Continue swinging your arm for two to three minutes, then rest and repeat.
Arm Raise Exercise
This simple exercise is performed while you lie in bed. Lie on your back with both arms at your sides. Slowly extend your injured arm out to the side then up above your head, keeping your arm straight. Bring your arm back down for one repetition.
Bend your arm at the elbow and place it at your side so your fist is pointing up toward your head. Straighten your arm and push it up so your it is pointed at the head of the bed. Bend your elbow and bring your arm back down for one repetition. Do 10 to 15 repetitions of each exercise as part of your shoulder range-of-motion workout.
Broomstick Exercise
Find either a broomstick or another similar object that is long enough to hold in both hands and light enough to lift. Hold it in both hands as you stand on both feet. Rest your hands below your waist. Use your non-injured arm to pull the broomstick and your other arm up so the broomstick is parallel to the floor and in front of your face. Slowly lower the broomstick back down, then swing it so it sweeps in front of your body. Hold the broomstick to one side, and swing it forward and back for another range of motion. Do three minutes of the broomstick swings, then rest and repeat.
Considerations
Do post-operative range-of-motion exercises only when your doctor gives the go-ahead to do so. Your shoulder will need a certain amount of time after surgery to recover before beginning certain motions or exercises.
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