Information:
Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given.
Aim to do the exercises three times a day.
Stage 1
Postural awareness
- Stand upright, with your arms relaxed by your side (if your injury allows).
- Bring your shoulders back and squeeze your shoulder blades together as shown in the picture. Do this with or without your sling on.
Hold the position for 20-30 seconds and repeat 5 times
Shoulder pendulum exercises
- Swing your arm slowly and gently backwards and forwards
- Swing your arm slowly and gently side to side.
Continue for approximately 1-2 minutes in total
Stage 2
To be undertaken once Stage 1 can be completed with minimal discomfort.
Active assisted shoulder flexion
Use your unaffected hand to lift your arm up in front of you as shown in the pictures.
Repeat 10 times
Active assisted external rotation
Keep the elbow of your injured arm bent and tucked into your side. Hold onto a stick or similar. Use your unaffected arm to push your injured hand outwards.
Push until you feel a stretch.
Hold for 5 seconds then return to starting position and repeat 10 times