Stretch First

• Stretching is part of most exercise programs and is necessary to warm up muscles and tendons. The shoulder is stiff during recovery and caution must be followed to avoid vigorous exercise that can reinjure the joint.
  
  

Pendulum

• The pendulum is a simple shoulder exercise that is also a good warm-up. Bend at the waist and allow the arm of the injured shoulder to hang down. Make small clockwise and counterclockwise circles with the hand and allow the arm to follow the motion. Don't swing too wide or too fast.
  
  

Wand Exercises

• These exercises are done all holding a "wand," which can be a stick or a ruler. Begin by grasping the wand in both hands in front of the body and with palms down. Raise the arms over the head, keeping elbows straight. Hold the wand behind the back in both hands and move it away from the body. Next, lay on the back, keeping the upper arms at the sides and forearms at a 90-degree angle. Hold the wand in both hands and use the uninjured arm to push the injured arm away from the body while keeping the upper arm stationary. Next, hold the wand with the arm of the uninjured shoulder behind your back and use the arm of the injured shoulder to grasp it behind the head. Move the wand up and down by bending the elbows. Hold the wand in both hands while resting it on the thighs. Use the good arm to push the injured arm out to the side. Then hold the wand in front of you at shoulder level and do the same thing. Hold each motion for 5 seconds before returning to the starting point.
  
  

Rotator Cuff Exercises

• Lay on a bed and hold the upper arm of the injured shoulder straight out with the forearm pointed at the floor. Keeping the elbow bent, raise the hand until it is level with the shoulder. Next, lay on the uninjured side and place the upper arm of the injured shoulder at your side and the forearm across your chest. Raise the arm outward until it is level with the shoulder. Finally, stand with both arms at your side with thumbs pointed down. Raise the arm of the injured shoulder outward, slowly twisting the hand so that the thumb remains pointed down. Do each of these exercises slowly without any jerking motions. The outward motion does not need to be held; return to the starting position and repeat.
  
  

Frequency

• For best results, perform the exercises two to three times a day for 10 to 15 minutes each. Put an ice pack on the injured shoulder after exercising to reduce any inflammation. Stop if any pain occurs during the exercise routine and consult your doctor.