- This exercise uses the weight and momentum of your arm to encourage movement at the shoulder joint, while maintaining inactivity of the injured or repaired muscles.
- Stand beside a table or chair with the hand of your unaffected shoulder on the table and feet slightly wider than shoulder-width apart.
- Bend at the hips approximately 75 to 90 degrees and let your affected arm hang down toward the floor.
- Shift your weight side to side, letting your arm swing freely side to side.
- Shift your weight forward and backward, letting your arm swing freely front to back.
- Once you feel comfortable with these movements, move your body so that your arm swings in a circle, being careful not to use your shoulder muscles to create movement. Keep the circle small, less than 8 inches.
- Continue for 30 seconds. Each day, increase the time until you can do 3 to 5 minutes.
You will need the Adobe Reader to view and print these documents.