Shoulder pain: exercises to accompany therapy at home
After shoulder surgery, for example after an AC joint separation, humeral head fracture, impingement syndrome, rotator cuff rupture or shoulder arthrosis, mobilization is an important part of therapy: with these shoulder exercises, you can promote your recovery and gradually increase your range of motion as part of your follow-up treatment. You also prevent (re)injuries, stiffening of the shoulder and joint wear and tear.
Note: Only carry out the exercises after consulting a doctor!
Fist closure
Aim: Activation of the forearm muscles
Exercise:
- Lie on your back on a flat surface.
- Carefully remove your arm from the forearm pocket - position it safely and without pain.
- Stretch and close your fingers alternately.
3 - 5 x daily, 5 - 10 repetitions each time
Note: Place your upper arm comfortably on a towel.
Extending and bending the arm
Aim: Mobilization of the elbow joint
Exercise:
- Lie on your back on a flat surface.
- Carefully remove your arm from the forearm bag - position it safely and without pain.
- Stretch and bend your arm.
3 x 20 repetitions
Note: Place your upper arm on a towel.
Passive movement
Aim: Mobilization of the shoulder into extension
Exercise:
- Lie on your back on a flat surface.
- The healthy (active) arm guides the injured arm upwards to a vertical position.
3 x 15 repetitions
Note: Place your upper arm on a towel.
Rotation
Aim: Mobilization of the shoulder joint
Exercise:
- Lie on your back on a flat surface.
- Gently push the injured arm (e.g. with a shoehorn) from the internal rotation to the neutral position or (after consulting a doctor) into slight external rotation.
3 x 15 repetitions
Note: Place your upper arm on a towel.
Passive movement
Aim: Mobilization of the shoulder into extension
Exercise:
- Place the injured hand on a paper towel.
- The hand of the healthy (active) arm grasps the wrist of the injured arm.
- The active hand pushes the passive hand with the paper towel forwards so that the arm is passively mobilized forwards.
3 x 15 repetitions
Note: Sit upright while keeping your back in contact with the back of the chair.
Arm pendulum
Aim: Mobilization of the shoulder joint
Exercise:
- Take your arm out of the forearm pocket and let it hang.
- Tilt your upper body straight forward with your shoulders parallel to the floor.
- Let your arm swing in gentle circular movements.
3 x 15 repetitions
Note: Keep your back straight in the forward bend. Both shoulders are parallel to the floor.
