Therapeutic Exercises for Common Shoulder Conditions

Introduction

This guide demonstrates essential exercises for maintaining shoulder health and recovering from common shoulder conditions.

Warm-Up Exercises

Pendulum Exercise

• Stand beside a table
• Lean forward and support yourself with your good arm
• Let affected arm hang down completely relaxed
• Move arm in small circles (30 seconds)
• Reverse direction (30 seconds)

Shoulder Rolls

• Sit or stand with arms relaxed
• Roll shoulders forward 10 times
• Roll shoulders backward 10 times

Stretching Exercises

Cross-Body Stretch

1. Raise affected arm to shoulder level
2. Use opposite hand to pull arm across chest
3. Hold for 15-30 seconds
4. Repeat 3-4 times

Wall Slides

1. Face wall, place palm flat against it
2. Slowly slide arm upward
3. Return to starting position
4. Perform 10 repetitions

Strengthening Exercises

External Rotation

• Using resistance band
• Keep elbow at side
• Rotate forearm outward
• 3 sets of 10 repetitions

Scapular Retraction

• Hold band with both hands
• Pull shoulders back
• Squeeze shoulder blades together
• Hold 5 seconds

Important Notes

• Stop if pain increases
• Maintain proper posture
• Breathe normally
• Progress gradually

Frequency

• Perform exercises 2-3 times daily
• Complete 3 sets of each exercise
• Rest between sessions