SHOULDER EXERCISES
This leaflet provides general information to help you understand your shoulder exercises. They should be combined with the advice given by your doctor and are complementary to treatment provided by your therapist.
At the heart of my practice is Shared Decision-Making. Whether we pursue conservative management (Plan A) or surgical intervention (Plan B), the goal is to create a tailored treatment plan that aligns with your lifestyle, values, and functional goals.
This leaflet provides general information and does not replace individual medical advice.
Phase 1: Pendulum Exercises (Day 1–2 After Surgery)
Pendulum Exercise
Action: Lean forward, supporting your body with one arm and letting the other arm hang freely. Gently move the arm forward-and-back, side-to-side, and in circles. Repeat on the other side.
Routine: 2 sets of 10, building to 3 sets of 15, 5–6 days a week
Phase 1: Gentle Stretching & Warm-Up
Across-the-Chest Stretch
Action: Gently pull the elbow of one arm across your chest as far as comfortable, without pain. Hold for 30 seconds, then relax for 30 seconds. Repeat on the other side.
Routine: 4 sets, 5–6 days a week
Goal: Loosen the joint and maintain flexibility
Phase 2: Strengthening
Prone External Rotation
How: Lie on your stomach with one arm out at shoulder level, elbow bent to 90°, hand hanging down. Slowly raise your hand level with your shoulder, then lower slowly.
Routine: Repeat until the arm is tired, then switch sides
Side-Lying External Rotation
How: Lie on your side with a towel under your armpit. With your elbow bent 90°, rotate your forearm upward like a tennis backhand, then lower slowly.
Routine: Repeat until tired, then switch sides
Internal Rotation
How: Lie on your side and bend the bottom arm’s elbow to 90°. Roll that shoulder inward, raising the forearm toward your chest, then lower slowly.
Routine: Repeat until tired, then switch sides
Full Can (Scaption)
How: Stand with your arm halfway between front and side, thumb pointing down. Raise your arm to about 45° (like emptying a can). Do not lift into pain.
Routine: Repeat until tired
Book or Enquire Directly at Each Site
| LIPS Healthcare London | 0203 870 9996 | singh.admin@lips.org.uk |
| Spire Alexandra Chatham | 01634 662866 | alexandraselfpaypsc@spirehealthcare.com |
| Practice Plus Gillingham | 01634 969045 | Private.gillingham@practiceplusgroup.com |