FORWARD AND BACK SHOULDER PENDULUM EXERCISE
Rest unaffected arm on stable surface such as a kitchen counter and rest forehead on top of the unaffected arm. Maintain a straight back, bending at the hips to lean over.
Let your affected arm hang down and relax all of the muscles in your affected shoulder. Slowly shift your body weight to make your arm swing forwards and backwards.
Repeat this exercise 20 times to complete 1 full set. Do this exercise 3 times a day.
SIDE TO SIDE SHOULDER PENDULUM
Rest unaffected arm on stable surface such as a kitchen counter and rest forehead on top of the unaffected arm. Maintain a straight back, bending at the hips to lean over.
Let your affected arm hang down and relax all of the muscles in your affected shoulder. Slowly shift your body weight to make your arm swing side to side.
Repeat this exercise 20 times to complete 1 full set. Perform this exercise 3 times a day.
CIRCULAR SHOULDER PENDULUM
Rest unaffected arm on stable surface such as a kitchen counter and rest forehead on top of the unaffected arm. Maintain a straight back, bending at the hips to lean over.
Let your affected arm hang down and relax all of the muscles in your affected shoulder. Slowly shift your body weight to make your arm swing in a circular motion clockwise.
Repeat this motion to complete 20 circles in the clockwise direction then complete 20 more circle in the counterclockwise direction.
Complete this exercise 3 times a day.
WALL CLIMB SHOULDER EXERCISE
With your affected arm, reach straight in front of you towards a wall. Slowly crawl up the wall with your fingers into a flexion position as seen in the video. If there is pain with a straight arm, bending is okay.
Complete this exercise in a pain free range for 10 repetitions, holding for 1 second at the top. Perform 3 times a day.
ASSISTED WAND SHOULDER FLEXION
In a standing position and holding a wand/cane with both arms as shown, raise the wand up with the unaffected arm allowing it to raise your affected arm upward.
Do not raise your affected arm past the point of pain.
Repeat 10 times holding for one second in the upward position each time to complete 1 set. Complete this 3 times a day.
CHIN TUCK ON BACK
While lying on your back, tuck your chin towards your chest and press the back of your head into the table.
Maintain contact of head with the surface you are lying on the entire time.
Repeat 10 times holding for one second when tucked each time to complete 1 set. Complete this 3 times a day.
OVERHEAD SHOULDER FLEXION WITH TOWEL
Lying on your back and holding a towel with tension, slowly raise the towel overhead. Complete this with a slow motion and do not push past the point of pain.
Repeat this exercise 10 times, holding for 1 second over head each time to complete 1 full set. Perform this exercise 3 times a day.
LYING FACE DOWN SHOULDER RETRACTION
Lying face down with your arms down by your sides, slowly squeeze your shoulder blades back and together.
Repeat this exercise 10 times for 1 complete set. Do this 3 times a day.
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