The exercises described are to help you strengthen the muscles in your shoulder (especially the rotator cuff muscles). These exercises should not cause you pain. If the exercise hurts, stop exercising. Start again with a lighter weight.

Warm up before adding weights.

Stretch your arms and shoulders and do pendulum exercises: Bend from the waist, let your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth.

Perform each exercise slowly: Lift your arm to a slow count of 3 and lower your arm to a slow count of six.

Keep repeating each exercise until your arm is tired. Start with isometrics, and when these are no longer painful - you can progress to weighted exercises. Use a light enough weight that you don't get tired until you've done the exercise about 15 to 20 reps. Increase the weight a little each week (but never so much that the weight causes pain). Start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week, and so on (try and work up to 5-8 pounds).

Each time you finish doing these exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it and frozen peas. If gel packs are used, place a towel between the gel and the skin. If you do these exercises 3 sets 3 to 5 times a week, your rotator cuff will become stronger and you'll get back normal strength in your shoulder.

External & Internal Rotational Exercises: Isometrics

Standing in a doorway with your elbow bent at a 90 degree angle and your palm resting on the door frame, attempt to press your palm into the door frame and hold for 5-10 seconds, rest, repeat a set of 10.

Standing in a doorway with your elbow bent at a 90 degree and the back of your hand pressing against the door frame, attempt to press your hand outward into the door frame and hold for 5-10 seconds, rest, repeat a set of 10.

External & Internal Rotational Exercises: Weights

Lie on your right side with a rolled-up towel under your right armpit (optional). Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degree and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until its level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired.

Next, keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then repeat the exercises while lying on the opposite side.

Should you have any additional questions, please do not hesitate to contact our office. We will be more than happy to answer any questions you may have.

Phone: (503) 885-8008