Mobility Exercises

• The first goal in rehabbing the joint after surgery is to restore effective range of motion. To that end, we recommend the following exercises. Set aside three different time periods during the day and go through every exercise in the list for maximum benefit.
  
  Circular Pendulum--While bending forward at the waist with one arm supporting yourself on a low table, use a gentle, circular rocking of your body to rotate the shoulder joint through a complete range of motion. Perform 10 reps in one direction, and then 10 reps in the other.
  
  Assisted Shoulder Flexion--While sitting or lying on your back, press the palms of both hands together, interlocking the fingers and raise your hands as high above your head as possible. Keep your elbows fully locked and your arms straight during the movement. Repeat this stretch a total of 10 times per session.
  
  Active Shoulder Flexion--While standing with both arms at your sides, raise one arm upwards towards the ceiling, keeping the elbow locked, the arm as straight as possible and the palm facing inwards towards the body. Hold at the top for a 10-count, and then slowly reverse. Repeat this exercise three times on each side.
  
  Active Walk-Up--Stand near a wall to perform these. Lightly place your fingertips on the wall and "walk" them up towards the ceiling. Stop after your arm is fully extended and "walk" your fingers back down. Repeat three times with each arm.
  
  

Strengthening Exercises

• In addition to mobility exercises, you must train to restrengthen the joint to prevent future injury. We recommend the following exercises:
  
  Isometric Extension--While standing with your back and arms against the wall, keep your elbow locked and rotate at the shoulder to push your arm back into the wall until you feel moderate strain. Hold this position for 5 seconds and then relax. Repeat this 10 times with each arm.
  
  Isometric External Rotation--Standing with your back against the wall, bend one elbow to a 90 degree angle, and then attempt to rotate at the shoulder, pressing your forearm and hand into the wall until you feel a moderate strain. Hold this position for 5 seconds, then relax. Repeat this 10 times with each arm.
  
  Isometric Internal Rotation--Standing at the corner of a wall (or in a door frame), place one arm fully against the wall around the corner, keeping the elbow bent at a 90 degree angle. Rotate at the shoulder inwardly (towards the body), pushing your forearm and hand into the wall until you feel a moderate strain. Hold this position for 5 seconds, and then relax. Repeat this 10 times with each arm.
  
  Training both the mobility and strengthening exercises listed here multiple times each day will do wonders towards shortening the recovery time and having you back on your "feet" faster than ever.