Always consult your physical medicine provider before starting new exercises. Stop any movement that causes pain or numbness.
Pendulum Swings
How to do it: Lean forward with your good hand supported on a chair or table. Let your other arm hang straight down. Gently swing your arm in small circles, forward/backward and side-to-side.
Duration: 1–2 minutes per session.
Benefits: Increases circulation and loosens shoulder joint without strain.
Tip: Keep movements small — the motion should come from gravity, not muscle effort.
Wall Crawls
How to do it: Stand facing a wall, place fingertips on it at waist height. “Walk” your fingers up the wall as high as comfortable, keeping shoulders relaxed. Slowly walk fingers back down.
Repetitions: 10–12 times.
Benefits: Restores range of motion and flexibility.
Tip: Don’t arch your back or shrug your shoulder as you lift.
External Rotations
How to do it: Anchor a resistance band at elbow height. Hold one end with your elbow bent 90° and pressed against your side. Rotate your forearm outward while keeping elbow tucked in. Return slowly.
Repetitions: 10–15 each side.
Benefits: Strengthens rotator cuff muscles and stabilizes the shoulder.
Tip: Use very light resistance to start; focus on smooth control.
Scapular Retractions
How to do it: Stand tall and squeeze your shoulder blades together and slightly downward. Hold for 3–5 seconds, then release.
Repetitions: 10–15 times.
Benefits: Builds shoulder stability and posture alignment.
Tip: Focus on slow, controlled motion — imagine “drawing a circle” with your shoulder blades rather than your arms. Keep your neck relaxed and avoid shrugging your shoulders upward.
More Exercises
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