Shoulder Exercise

Pendulum: Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side. Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion. Repeat the entire sequence with the other arm.

Crossover Arm Stretch: Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm. Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat with the other arm.

Passive Internal Rotation : Hold a stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand. Pull the stick horizontally as shown so that your shoulder is passively stretched to the point of feeling a pull without pain. Hold for 30 seconds and then relax for 30 seconds. Repeat on the other side.

Passive External Rotation : Grasp the stick with one hand and cup the other end of the stick with the other hand. Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally as shown to the point of feeling a pull without pain. Hold for 30 seconds and then relax for 30 seconds. Repeat on the other side.

Elbow flexion: Stand tall with your weight evenly distributed over both feet. Keep your elbow close to your side and slowly bring the weight up toward your shoulder as shown. Hold for 2 seconds. Slowly return to the starting position and repeat.

Elbow Extension : Stand tall with your weight evenly distributed over both feet. Raise your arm and bend your elbow with the weight behind your head. 
Support your arm by placing your opposite hand on your upper arm. Slowly straighten your elbow and bring the weight overhead. Hold for 2 seconds. Slowly lower your arm back down behind your head and repeat

External Rotation : Lie on your side on arm, at surface with your unaffected arm under you, cradling your head. Hold your injured arm against your side as shown, with your elbow bent at a 90° angle. Keep your elbow against your side and slowly rotate your arm at the shoulder, raising the weight to a vertical position. Slowly lower the weight to the starting position to a count of 5.

Internal Rotation : Lie on arm, at surface on the side of your affected arm.
Place a pillow or folded cloth under your head to keep your spine straight. Hold your injured arm against your side as shown, with your elbow bent at a 90° angle. Keep your elbow bent and against your body and slowly rotate your arm at the shoulder, raising the weight to a vertical position. Slowly lower the weight to the starting position.

Attach the loop to a doorknob or other stable object. Stand holding the band with your elbow bent and at your side, as shown in the start position. Keep your elbow close to your side and bring your arm across your body. Slowly return to the start position and repeat. 


Stand holding the band with your elbow bent and at your side, as shown in the start position. Keeping your elbow close to your side, slowly rotate your arm outward. Slowly return to the start position and repeat.