14 | CMH-OHSU Health Orthopedic Clinic Pendulum These are exercises you will do following the surgery and will be helpful prior, as well. Let gravity move your arm. Lean forward and keep your arm straight, as indicated in the picture. Slowly move the weight of your arm. Once momentum starts, let that move your shoulder — try not to move where are engaging your muscles (this is to stretch and open the shoulder capsule). Complete small circles clockwise and counter clockwise; move the arm up and back and in and out, 3-4x in each direction, 3x a day. Shoulder blade The shoulder blades are very important to movement and stability of the shoulder. Maintaining movement in the shoulder blades is essential. While standing or sitting, with your arms at sides, slowly lift shoulders up to the ears and hold for 5 seconds, letting shoulders relax back down. Then, with your arms at your sides and elbows bent, slowly squeeze your shoulder blades together, hold for 5 seconds and relax. Complete each movement 5x, 3x a day. Wall climbs If you are having difficulty moving the arm up against gravity, the wall can help you move your arm away from the body and promote range of the shoulder. Facing the wall with your elbow slightly bent, slowly glide your hand up the wall to tolerated reach (above shoulder). Turn your body and reach out with the elbow slightly bent, gliding the hand to tolerated reach. At maximum range, hold the position for 10 seconds before you return to start. Both glided exercises you should complete 3-5x, 3x a day. Wall push ups Position yourself so the feet are away from wall and the upper body is leaning into the wall (elbows bent). Slowly push yourself away from the wall until the arms are straight. Do this 10x, 2x a day. Side/lateral raises Perform with both arms. Light hand weights, otherwise home items, such as cans of beans, paint cans, etc., can be used for resistance. With your arms at your side, slowly move them straight up to shoulder or ear level (depending on what is tolerated) and return to the start. Also try with arms at side, slowly bringing them up and out, away from the body to shoulder level and then back down. Complete 5-10x, 2x a day. Bent over row Lean on a counter and slightly flex forward. Your arm should be straight and forward slightly. Slowly squeeze the shoulder blade back while you bend
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