Patient Education
Shoulder Pain Exercises: What to Do After a Shoulder Injury
The first step after injuring your shoulder is to calm down the pain. Pain medications or anti-inflammatories may help ease your symptoms, as long as your physician permits you to use them.
Sometimes a sling may be necessary to unload your shoulder muscles and position your arm in a comfortable position. If you are seated, you may be most comfortable with your arm propped up on an arm support. Pillows may also help support the arm, as many armrests are too low.
You may also sleep with a pillow supporting your arm.
First steps for shoulder pain relief
Calm down the pain. Pain medications or anti-inflammatories may help ease symptoms, as long as your physician permits you to use them.Use a sling if recommended. A sling may sometimes be necessary to unload your shoulder muscles and keep your arm in a comfortable position.Support your arm while seated. Prop your arm on an arm support when seated. Pillows may also help, especially if the armrest is too low.Support your arm while sleeping. You may sleep with a pillow supporting your arm to help keep it comfortable.Keep the shoulder moving as tolerated. Keeping the shoulder muscles moving is important. You can start with gentle stretches if they feel comfortable.
Shoulder stretches and exercises to try if comfortable
Keeping the shoulder muscles moving is important. You can start with these stretches and exercises if they feel comfortable.
Supine Wand Flexion
Start on your back, using a cane to stretch your shoulder overhead until a comfortable stretch is felt. Hold this stretch for 10 seconds. Repeat 10 times.
Sidelying External Rotation
Lie on your side with your elbow bent. Put a rolled towel under your arm. Next, lift your fist toward the ceiling. Hold your shoulder blade down and back. Lower your arm and repeat. Complete 10 repetitions for 3 sets.
Forward Bent Rows
Lean on a chair or counter for support. Dangle your arm toward the floor. Pull your shoulder blade and elbow backward toward your spine, then return to the starting position. Repeat 10 repetitions for 3 sets.
Supine Wand External Rotation
Start on your back and hold a lightweight stick or cane in your hands. Use your non-involved arm to push the involved arm out to the side. Be sure to keep your elbow bent to 90 degrees. Hold this stretch for 10 seconds. Repeat 10 times.
