After shoulder surgery, your surgeon and physical therapist will help you heal with a customized PT program, which may include these seven exercises.
Undergoing surgery for a shoulder injury or orthopedic condition is the first step in your recovery process. After the operation, you’ll begin a physical therapy program to regain range of motion and strength in your shoulder.
With the help of a physical therapist, you can greatly shorten your shoulder recovery timeline. Fortunately, most shoulder surgeries are done arthroscopically, which means the surgeon uses fewer incisions than they would in an open procedure. Arthroscopic surgery also minimizes potential post-op complications and allows for a speedier recovery. Combined with a guided exercise program, you’ll be back to your normal routine as quickly as possible.
7 Exercises After Shoulder Surgery
Depending on the severity of your injury or orthopedic condition, your surgeon and physical therapist will guide you through specific exercises to help you heal. These seven basic exercises focus primarily on increasing your mobility and strengthening the muscles around the shoulder so you’re able to perform everyday tasks like lifting objects and driving. Each PT program is unique, but you should generally aim to do these exercises three times a day.
- Circular Pendulum. Resting the hand of your uninjured arm on a table, bend forward at a 90-degree angle, keeping your repaired shoulder and arm relaxed. Move your body in a circular pendulum motion through your shoulder joint. Rotate your arm clockwise 10 times. Then, rotate your arm in a counterclockwise direction 10 times.
- Shoulder Elevation. Either sitting or lying down, clasp your hands together and slowly raise your arms over your head, making sure to keep your elbows straight. Hold for between 10 to 20 seconds, and then lower your arms. Do this exercise 10 to 20 times per session.
- “Walk” Up a Wall. With your elbow straight, “walk up” a wall with your fingers, reaching up as far as you can without too much discomfort. Keep your arm in that position for between 10 to 20 seconds before returning to the starting position. Repeat five to 10 times per session.
- Shoulder Rotation. To strengthen the shoulder muscles, lie on the side of your surgery with your elbow at a 90-degree angle. Take a light barbell or weight in that hand and gradually lift it toward your stomach. Slowly return to the starting position. Repeat 10 times during each session.
- Shoulder Abduction. Nestle a small pillow between your inner arm and chest just below your armpit. Using your arm, squeeze the pillow against your chest so your elbow and chest are as close as possible. Hold for five seconds and relax. Repeat 10 times per session.
- Crossover Arm Stretch. This exercise is good for rotator cuff rehabilitation. Relax your shoulders and grasp the upper part of one arm with your opposite hand. Gently tug your arm across your chest as far as you are able. Hold for 30 seconds and relax. Repeat on the other arm.
- Shoulder Extension. For this isometric exercise, stand with your back against the wall, keeping your arms at your sides. With your elbows straight, press your arms into the wall. Hold for five seconds and relax. Do this five to 10 times each session.
If you feel intense or sharp pain as you exercise, stop and consult with your physical therapist. Although you’ll want to heal as quickly as possible, doing too much too soon may set back your recovery timeline.
What to Do After Your Shoulder Surgery
At New York Bone & Joint Specialists, we not only employ top-notch orthopedic surgeons, but our PT practice, All Sports Physical Therapy, will customize an exercise program to mend your shoulder after surgery, as well. Contact us to set up an appointment.
