Accessibility Tools

Rehabilitation Exercises: 3rd post-operative visit

**If using TheraBands: use light/medium resistance bands, which are yellow, red, green, blue. Other resistance bands can be used, as long as their overall resistance is less than 15 lbs (usually called #0, #1, extra-light, or light). If using free weights, use weights less than 5 pounds.**

1. External Rotation:

Keeping your elbow at your side, turn your hand outward against resistance. Perform 3 sets of 10 repetitions, 2-3 times per day.

External Rotation Banded (Banded)
External Rotation Dumbell(Dumbbell)
External Rotation No Equipment(No Equipment)

2. Forward Raise:

With light resistance, lift your arm in front of you to approximately shoulder height. Lift higher as you can tolerate. Perform 3 sets of 10 repetitions, 2-3 times per day

Forward Raise Banded(Banded)
Forward Raise Dumbell(Dumbbell)
Forward Raise No Equipment(No Equipment)

3. Wall Push Up:

Starting with your body upright, place your hands on the wall. Slowly lower yourself as tolerated, and press back to a standing position. Perform 3 sets of 10 repetitions, 2-3 times per day

Wall Push Up

4. Scapular Retraction:

Keeping your hands in front of you, squeeze your shoulder blades together for 3 seconds, then relax. Perform 3 sets of 10 repetitions, 2-3 times per day.

Scapular Retraction
  • American Academy of Orthopaedic Surgeons
  • 
American Shoulder and Elbow Surgeons
  • New England Shoulder and Elbow Society
  • Boston Sports & Shoulder Center
  • Tufts University