Any time your shoulder becomes immobilized, as from surgery or a broken bone that requires an arm sling, your shoulder needs to be properly re-acclimated to normal movements. A doctor or therapist might ask you to perform several standard exercises on your own as part of your shoulder recovery program. Physical therapy can help speed up the recovery process by increasing the blood flow to your shoulder while improving the strength in your muscles responsible for shoulder movement.
Pendulum Circle
One of the most basic shoulder remobilization exercises is the pendulum circle. The exercise uses momentum from your body to create movement at your shoulder. To perform, bend over at your waist so that your upper body is parallel to the floor and your legs are straight. Brace your body by placing your non-injured hand against an elevated chair or bench for balance. Now move your hips in a circular motion, allowing your recovering arm to rotate clockwise. Perform the doctor's recommended number of clockwise circles and then repeat the same number in the opposite direction.
Shoulder Abduction
The shoulder abduction exercise helps you recover strength in your deltoids located on the side of your shoulders. It also requires you to stabilize your scapula with your rotator cuff muscles. This exercise can be performed from a standing or seated position. A seated position is used early in recovery to reduce the stabilization demands on the shoulder's musculature. While in a chair or standing, allow your arms to relax toward the floor with your palms facing your legs. Lift up your arms as if you were forming a "T." Hold this position for 10 seconds and then slowly return your arms to the sides of your legs.
Shoulder Internal Rotation
Shoulder internal rotation seeks to actively strengthen your rotator cuff muscles that are responsible for rotating the shoulder inward. You may use a dumbbell or cable as light resistance for this exercise. Lie down so that your injured arm and the side of your body are against the floor. Extend your injured arm toward your knee and place it against your body. Now, bend 90 degrees at your elbow and grab the dumbbell or cable in your recovering arm. Rotate your forearm upward until it touches your stomach and then slowly lower your forearm back to the ground. Repeat until you have completed your doctor's recommended rep count.
Considerations
Always get medical clearance from your doctor or physician before performing any of these shoulder exercises. Recovery timetables differ based on individual age, type of injury and severity of injury. Patients are usually required to perform multiple, short shoulder recovery exercise sessions throughout the day. Typically, sessions are limited to 10 to 15 minutes, according to the American Academy of Orthopaedic Surgeons; however, times may be shorter or longer depending on the status of your shoulder.
