1. Getting a Little Lift
The shoulder is the most flexible joint in the body. If you have suffered an injury, your range of motion shoulder exercises will be one of the most important aspects of your recovery; however, be sure to speak to your doctor or physical therapist before beginning any form of exercise. Begin increasing range of motion in the shoulder with simple up and down motions. While standing or sitting, lift your arm straight in front of you and then up overhead, trying to touch your ear to your inner arm. Slowly lower your arm in front of you. Gently drop your arm to your side and then lift the arm behind you as far as possible while keeping a straight spine. Return your arm to your side and repeat 5 to 15 times, depending on your comfort level. Remember, it is important to work only as long as you can without pain. If you feel any discomfort, ease up a little on your exercises.
2. Side to Side Slide
Lift your arm again, this time directly to your side and then slowly cross your arm across your chest, keeping the elbow straight and the arm horizontal. Go only as far as you can comfortable, and then bring your arm back to your side. Continue the side to side motion by drawing your arm back behind your body, but make sure that your spine remains tall and your arm horizontal, going only as far as is comfortable without compromising your posture. Continue the shoulder exercises to increase range of motion and promote proper healing.
3. Shoulder Shrugs
Shoulder shrugs are a fantastic and gentle way to increase shoulder rotation, increasing circulation and helping to lubricate the shoulder joint. Lift both shoulders to your ears, holding for a moment and then dropping them, relaxing the shoulders. Now draw your shoulder blades together, moving the joint backwards and then relax. Roll your shoulders forward, increasing the space between your scapulas and relax. Repeat about 5 times and then use the motions to create one smooth roll, shrugging your shoulders up, back, down and forward and then alternating the direction. Perform 5 to 10 rolls in each direction, depending on your comfort level.
4. Practicing the Pendulum
The pendulum can be used at any time for as long as you like to help relieve pain and increase range of motion. Lie on the edge of a bed with your weak arm dangling of the side. Begin moving the arm in small circles, alternating direction occasionally. As you increase strength and your pain is reduced, you can begin to create larger circles with your arm. Pendulum shoulder exercises increase the joint space and promote lubrication which helps reduce pain and swelling and promote healing.
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