By Dr. Shayne Kelly, DO — Fellowship-Trained Sports Medicine Surgeon · Tri-City Orthopedics, Kennewick, WA
A home exercise program from Dr. Shayne Kelly, fellowship-trained sports medicine surgeon.
Published rehab research (the Silbernagel pain-monitoring model) uses this rule of thumb: pain up to about 5 out of 10 during exercise is acceptable — as long as it settles back to your usual level by the next morning and isn't trending worse week over week. If pain runs higher, is worse the next day, or keeps climbing, ease back on the weight or repetitions.
Holding the side of a table with the good arm, bend over at the waist, and let your affected arm hang straight down. Swing it back and forth like a pendulum, then in circles that start small and gradually grow larger.
While lying down, hold a cane or broom in both hands with elbow bent at 90 degrees. Slowly rotate cane back and forth, pausing 5 seconds at the end of each motion.
While lying down, hold a cane or broom handle in both hands with elbows straight. Raise cane over your head, or as high as you can. If pain free, attempt same exercise while sitting upright in a chair. These exercises are designed to increase your shoulder passive forward elevation — using any combination, do at least 25 repetitions 3 times a day.
While lying down or sitting in a chair, use non-injured arm to assist the injured arm with forward flexion.
Place injured arm against the wall with elbow straight. Use fingers to climb or 'walk' the wall while moving your body forward.
Behind your back hold one end of the towel with your good arm at shoulder level as shown. Hold the other end with the injured arm. Raise the towel with your good arm as high as you can without pain. Hold 5 seconds, slowly lower, relax.
Attach a pulley over a door or onto a hook overhead. Hold one end of the rope with each hand. Pull down with the good arm, allow the injured arm to rise. Hold 5 seconds, then slowly allow injured arm to lower.
Each exercise stretches a different portion of the shoulder. Do them SLOWLY, allowing gravity and the weight to gradually elongate the tissues. Hold the final position for a count of 10. Use of a 2 to 5 pound weight is all that is needed.
Lie down with shoulder over the edge, elbow bent at 90 degrees and palm up. Concentrate on relaxing the shoulder muscles. Allow the weight to gently pull your arm downward.
The arm is raised another 45 degrees and the elbow is held straight.
Lie down on your side with affected side down. Keep injured elbow bent to 90 degrees. Use non-injured arm to rotate injured arm slowly towards the table. Pause, hold for 5 seconds at the end of each motion.
Position the arm so it reaches directly overhead. Your head should remain supported while the shoulder is over the table edge. Relax, let the weight do the work.
Repeat each exercise 20 times per set, 1-2 sets per session, 2-3 sessions per day.
With arms at sides, pinch shoulder blades together. Hold 5 seconds.
With arms elevated and elbow bent to 90 degrees, pinch shoulder blades together and press arms back. Hold 5 seconds.
While standing against the wall or seated in a chair, push arms against wall or chair while keeping elbows bent to 90 degrees. Hold for 10 seconds.
Lie prone with arms straight out from sides and elbow bent to 90 degrees. Pinch shoulder blades together and raise arms a few inches from the table. Hold for 3-5 seconds.
While lying supine or standing against the wall, slowly elevate both arms forward above horizontal. Slowly return to resting position. Focus on posture, core stability, and symmetric movement.
Begin with arm straight, at your side. While keeping good posture, lift arm forward and up to horizontal. Hold for 5 seconds. Lower to starting position slowly.
Begin with elbow bent to 90 degrees, at your side. While keeping good posture, pull hand inwards across your stomach. Keep your elbow bent. Hold for 5 seconds. Return slowly.
Begin with elbow bent to 90 degrees, at your side. While keeping good posture, pull hand outwards. Keep your elbow bent. Hold for 5 seconds. Return slowly.
Begin with arm straight, at your side. While keeping good posture, lift arm out to your side and up to horizontal. Hold for 5 seconds. Lower to starting position slowly.
Call Dr. Kelly’s office at (509) 460-5588 for fever over 101°F, increasing redness or drainage at incisions, pain that is worsening instead of improving, or new numbness or tingling. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an AppointmentCall Dr. Kelly’s office at (509) 460-5588 if your pain is worsening instead of improving despite these exercises, if you develop new numbness, tingling, or weakness, or if pain wakes you at night or keeps you from your daily activities. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an Appointment