This is a general conditioning program that provides a wide range of exercises.
1. Pendulum
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side.
- Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion.
- Repeat the entire sequence with the other arm.
Tip: Do not round your back or lock your knees
2. Crossover Arm Stretch
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm
- Hold the stretch for 30 seconds and then relax for 30 seconds.
- Repeat with the other arm.
Tip: Do not pull or put pressure on your elbow
3. Passive Internal Rotation
Equipment needed: Light stick, such as a yardstick, golf club, cane
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Hold a stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand
- Pull the stick horizontally as shown so that your shoulder is passively stretched to the point of feeling a pull without pain
- Hold for 30 seconds and then relax for 30 seconds.
- Repeat on the other side.
Tip: Do not lean over or twist to side while pulling the stick.
4. Passive External Rotation
Equipment needed: Light stick, such as a yardstick, golf club, cane
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Grasp the stick with one hand and cup the other end of the stick with the other hand.
- Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally as shown to the point of feeling a pull with out pain.
- Hold for 30 seconds and then relax for 30 seconds
- Repeat on the other side.
Tip: Keep your hips facing forward and do not twist.
5. Sleeper Stretch
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Lie on your side on a firm, flat surface with the affected shoulder under you and your arm bent, as shown. You can place your head on a pillow for comfort, if needed
- Use your unaffected arm to push your other arm down. Stop pressing down when you feel a stretch in the back of your affected shoulder.
- Hold this position for 30 seconds, then relax your arm for 30 seconds.
Tip: Do not bend your wrist or press down on your wrist.
6. Passive Forward Elevation
Repetitions: 15 reps, 3x a day
Days Per Week: Daily
Step-by-step directions
- Overhead reach is helping to lift your stiff arm up as high as it will go. To stretch your overhead reach, lie flat on your back, relax, and grasp the wrist of the tight shoulder with your opposite hand. Using the power in your opposite arm, bring the stiff arm up as far as it is comfortable. Start holding it for ten seconds and then work up to where you can hold it for a count of 30. Breathe slowly and deeply while the arm is moved. Repeat this stretch ten times, trying to help the arm up a little higher each tim
