2011 Exercises After Shoulder Injury
Shoulder Exercises Patient Information Your injury is now healed well enough that you can do the following exercises without any fear of hurting your shoulder again. You may feel discomfort on the side of your arm rather than over your shoulder this is normal. You may have some bruising or swelling in your arm. This will get better with time and the exercises should make that happen sooner. If your arm is quite swollen, lie down with your arm propped up on pillows so it is higher than your chest for 30 minutes 2-3 times a day. Comfort Measures Shoulder pain may be worse at night. Try sleeping on the non-injured side with 2 or 3 pillows in front of you. Put the injured arm on the pillows. Do not forget to put a pillow under your head. When sitting, try putting 1 or 2 pillows on your lap and rest your elbow on the pillows. 1
Exercises Move your arm/shoulder as far as you can without too much discomfort. Only do the exercises you have been asked to do. Plan to do your exercises 3 times daily. Early Movement Exercises Stand sideways next to a counter or table. Rest your good arm on the counter. Lean forward as far as it feels comfortable. Let your injured arm hang down and try and keep your shoulder as relaxed as possible. Swing it in a circle, repeat times. Swing it side to side, repeat times. Swing it forward and back, repeat times. 2
While standing or sitting Bend and straighten your elbow as far as possible. Repeat times. 3
Move your wrist up and down as far as possible. Repeat times. Make a fist and then open your hand as far as possible. Repeat times. 4
Assisted Movement Exercises While lying down Hold a stick or a cane with both hands and straighten your elbows. Use your good arm to help raise your injured arm up towards the ceiling to shoulder height or as far as possible. Slowly lower using mostly your good arm. Hold. Repeat times. 5
While standing Hold a stick or cane in front of you with both hands. Lift both arms forward using your good arm to help raise the injured arm. Slowly lower using mostly your good arm. Hold. Repeat times. 6
Hold the stick or cane in front of you with both hands. Cup your hand of the injured arm over one end. Push your injured arm out to the side using the good arm. Slowly lower using mostly the good arm. Hold. 7
Hold the stick or cane behind you with both hands. Lift both arms away from your back using your good arm to help lift the injured arm. Slowly lower using mostly the good arm. Hold. Repeat times. 8
Hold the stick or cane in front of you with both hands while keeping your elbows bent and tucked to your sides. Move the stick as far as you can towards your injured side. Return to start position. It is important to keep your elbow at your side. Hold. Repeat times. 9
Hold the stick or cane behind your back with both hands. Move the stick across your back towards your good side using your good arm to help move you injured arm. Keep your injured arm close to the small of your back. Hold. 10
Hold a towel behind you. Your hand on the injured arm should be over your buttock. Pull the towel up with your other hand, as if you were going to dry your back. Your lower arm will move up towards your shoulder blade. Hold. 11
While standing Place a towel, rope, or belt over an open door or shower curtain rod. Hold one end in each hand. With the good arm, pull the rope down, letting the injured arm lift. Hold. Slowly lower using mostly the good arm. Repeat times. 12
Place a towel, rope, or belt over an open door or shower curtain rod. Hold one end in each hand and start with the injured arm out to the side. With the good arm, pull the rope down and toward you, letting the injured arm lift out to the side and up. Hold. Slowly lower using mostly the good arm. 13
Stand facing a wall. Put the hand of your injured arm on the wall. Walk your fingers up the wall and move closer to the wall as needed. Let your hand slide back down the wall. Note: Please check with your therapist before doing this exercise. Stand facing a wall. Put the hand of your injured arm on the wall. Walk your fingers up the wall as far as you can. Gently stretch into the wall using your body weight. Hold for count of 10. 14
Stand with your injured shoulder next to the wall. Walk your fingers up the wall. Your arm should go out to the side and move closer to the wall as needed. Let your hand slide down the wall. Note: Please check with your therapist before doing this exercise. Repeat the above exercise and then gently stretch into the wall using your body weight. Hold for a count of 10. 15
Active Movement Exercises While lying down Raise your injured arm up as far as you can. Hold. Return arm to your side. 16
Lying on your non-injured side, raise your injured arm up and out to the side as far as you can. Hold. Return arm to your side. 17
Lying on your non-injured side, bend you injured arm elbow to 90 degrees and keep it tucked to your side. Raise your hand towards the ceiling keeping your elbow tucked to your side. Do not roll your shoulder backwards. Hold. Return to starting position. 18
While Standing Raise your injured arm up in front of you as far as you can. Hold. Return arm to your side. 19
Raise your injured arm away from your side and overhead as far as you can leading with your thumb. Hold. Return your arm to your side. With your injured arm by your side, lift arm up and back as far as you can. Hold. Return your arm to your side. Repeat times. 20
Isometric Strengthening Exercises The following exercises are called isometrics. This exercise makes the muscle work, without changing it s length, so that the joint does not move. This will increase muscle strength. It is important to ease the contraction on and off as it may be painful. Start with a light push and gradually increase as you are able to manage. While standing Stand with your injured arm touching the wall and elbow bent with a small pillow or towel between your elbow and the wall. Push your elbow sideways against the wall. Hold for a slow count of 5-10. Repeat times. Stand facing the wall with your injured arm and elbow bent. Make a fist and place a pillow between your fist and the wall. Push your hand forward tensing the muscle in the front of your shoulder. Hold for a slow count of 5-10. 21
Stand with your injured arm touching the wall and elbow bent. Push the back of your elbow into the wall tensing the muscle in the back of your shoulder. Hold for a slow count of 5-10. Repeat times. Hold your injured arm with your good hand on the outside of the injured forearm. Push your wrist away from you while meeting that push with you good hand. Hold for a slow count of 5-10. 22
Hold your injured arm with your good hand on the inside of your injured forearm. Push your wrist towards you meeting that push with your good hand. Hold for a slow count of 5-10. Repeat times. Stand with your elbows bent to 90 degrees and by your sides. Pull your shoulder blades down and in towards the spine. Hold for slow count of 5-10. Repeat times. 23
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Looking for more health information? Contact your local public library for books, videos, magazine articles and online health information. For a list of public libraries in Nova Scotia go to HTTP://publiclibraries.ns.ca Capital Health promotes a smoke-free and scent-free environment. Please do not use perfumed products. Thank you! Capital Health, Nova Scotia www.cdha.nshealth.ca Prepared by: Physiotherapy Department, Capital Health, Halifax Designed and Printed by: CH Audio Visual and Printing Departments Photos by: Capital Health Staff The information in this brochure is provided for information and education purposes only. The information is not intended to be and does not constitute healthcare or medical advice. If you have any questions, please ask your healthcare provider. WB85-1388 Created Nov. 2011 The information in this pamphlet is to be updated every 3 years.