Patient Education
Shoulder Pain Recovery Exercises: What to Do When You Feel Better
When your shoulder is feeling better, it is time to start moving gradually. Be careful and resume activity slowly so you do not re-injure the shoulder.
Pay attention to how you feel during and after exercises. If an exercise causes excessive pain, stop and return to movements that feel more comfortable.
Shoulder recovery tips as pain improves
Start moving gradually. As you begin having less pain, gentle movement can help you return to activity.Resume activity slowly. Avoid doing too much too soon so you do not re-injure the shoulder.Pay attention to symptoms. Notice how your shoulder feels during and after each exercise.Avoid excessive pain. These exercises should create a comfortable stretch or gentle muscle activity, not sharp or excessive pain.
Shoulder exercises to try when pain is improving
These exercises may be helpful as your shoulder pain decreases and you begin moving more. Try them only as they feel comfortable.
Wall Crawls
Stand facing a wall with your fingertips on the wall. Begin to walk your hand up the wall until a stretch is felt. Be sure not to shrug your shoulder up toward your ear.
This stretch is a little more active and begins to activate the shoulder muscles more, so be cautious of excessive pain. Hold the stretch for 5 to 10 seconds. Repeat 10 times.
Doorway External Rotation
Stand in a doorway, grasp the door frame and bend your elbow. Stand and rotate your feet and body in a circle away from the door. Stop when you feel a light stretch in the shoulder.
Hold the stretch for 10 seconds. Repeat 10 times.
Hand Behind Back Stretch
Drape a towel or belt over your unaffected shoulder. Grab the strap with the affected arm behind your back. Gently pull the arm up your back until you feel a gentle stretch.
Hold for 10 seconds. Repeat 10 times.
