5 Gentle Workouts for Post-Shoulder Surgery Recovery

Understanding Post-Shoulder Recovery

Shoulder surgery can address various conditions, from rotator cuff tears to dislocations or arthritis. Regardless of the type, post-surgical recovery typically involves:

• Reduced Mobility: Surgery often leaves the shoulder stiff, requiring targeted exercises to regain range of motion.
• Muscle Weakness: Post-surgery, muscles surrounding the shoulder may lose strength and require gradual rebuilding.
• Pain Management: Proper exercises can help alleviate discomfort by improving blood circulation and reducing inflammation.

Recovery is a step-by-step process, and personalized physiotherapy ensures you progress safely and effectively.

Gentle Workouts Need Careful Steps

The shoulder is particularly vulnerable after surgery. Rushing the process may lead to setbacks or complications. Through physiotherapy in Spruce Grove, each workout promotes healing and restores shoulder function step-by-step, ensuring a smooth and effective recovery.

1. Pendulum Swings

Pendulum swings are a foundational exercise in post-shoulder surgery recovery. They gently loosen the shoulder joint, improve circulation, and reduce stiffness without undue stress on the healing tissue.

• Prepare yourself: Stand beside a stable surface, like a table, and lean forward, supporting yourself with your uninjured arm. Let your recovering arm hang freely.
• Start the motion: Gently swing your recovering arm forward and backward like a pendulum. Begin with small motions and gradually expand the range as you feel more comfortable.
• Progress to circles: After a few swings, introduce small circular motions. Perform 10 seconds of clockwise circles, then switch to counterclockwise for 10 seconds.
• Repeat: Perform 2-3 sets, increasing the motion slightly each time as our physiotherapist advises.

Keep your movements relaxed and natural; avoid forcing the range of motion. Stop immediately when you feel sharp pain and discuss the discomfort with our physiotherapist. Incorporating this pendulum exercise into your daily routine will maintain your mobility.

2. Wall Walks

Wall walks are excellent for gradually improving the range of motion. They allow you to stretch the shoulder in a controlled, safe manner while boosting confidence in your arm’s capabilities.

• Set up: Stand facing a flat wall, about a foot away. Place your fingertips of the recovering arm against the wall at waist height.

• Walk upward: Slowly “walk” your fingers up the wall, one step at a time, until you feel a gentle stretch in your shoulder.

• Hold the position: Once you reach your comfortable limit, hold for 5-10 seconds.

• Return: Walk your fingers back down to the starting position in a controlled manner.

• Repeat: Complete 8-10 repetitions, gradually increasing how high you go as your mobility improves.

Keep your body upright and avoid twisting to compensate for stiffness. Focus on slow, deliberate movements to maximize the stretch without strain. Perform this exercise twice daily for consistent progress.

3. Towel Stretch

The towel stretch is a simple way to stretch the shoulder and improve overall flexibility gently. It also promotes balance between the front and back shoulder muscles.

• Grab a towel: Hold a towel or small strap with one hand behind your neck and the other behind your lower back.
• Stretch gently: Use your bottom hand to pull the towel upward, stretching the shoulder on top. Hold the position for 10-15 seconds.
• Switch sides: Reverse the hand positions to stretch the opposite shoulder.
• Repeat: Perform this stretch 3-5 times per side, ensuring gradual improvement.

Adjust your grip to control the intensity of the stretch. Avoid pulling too hard; this should feel like a gentle tug, not a strain. This stretch is great to do after warming up or finishing other recovery exercises.

4. Scapular Retractions

Strengthening the muscles around your shoulder blades is crucial for stabilizing the shoulder joint and maintaining proper posture during shoulder pain relief.

• Get into position: Sit or stand with your back straight, shoulders relaxed, and arms by your sides.
• Retract your shoulder blades: Slowly squeeze them together as if holding a pencil between them.
• Hold and release: Hold the contraction for 5 seconds, then release to the starting position.
• Repeat: Complete 10-12 repetitions for 2-3 sets.

Avoid shrugging your shoulders upward; focus on pulling them back and down. Keep your movements slow and control them to engage the right muscles. This exercise is especially effective when combined with other strengthening routines.

5. External Rotation with a Resistance Band

External rotation strengthens the rotator cuff, the muscles essential for stabilizing the shoulder joint. This exercise helps rebuild strength and prevent future injuries.

• Secure the band: Attach a light resistance band to a waist-high stable object. Hold the band with your recovering arm, keeping your elbow bent at an angle close to your side.

To begin the rotation, slowly rotate your forearm outward from your body while keeping your elbow stationary.

• Pause and return: Pause briefly at the farthest comfortable point, then return to the starting position.
• Repeat: Perform 10-15 repetitions for 2-3 sets.

Begin with minimal resistance to avoid strain, gradually increasing as you gain strength. Maintain a slow and steady pace to ensure proper muscle engagement. Monitor for any pain or discomfort and adjust your technique as needed.

Empower Your Recovery Journey with Sunrise Physiotherapy

Recovering from shoulder surgery requires patience, effort, and guided care. These five physiotherapist-approved workouts are vital for regaining shoulder mobility and confidence in your shoulder. Let Sunrise Physiotherapy Clinic be your partner in post-surgery recovery. Our experienced physiotherapists will guide you and ensure your recovery is safe and effective through physiotherapy in Spruce Grove. Book your session today for shoulder rehabilitation and take the first step toward a more muscular, healthier shoulder!