Three isometric shoulder exercises using a wall or doorframe to rebuild strength after surgery. Push against a fixed surface and hold for ten seconds, starting once daily and increasing as tolerated. Stop if pain is more than mild.
So I'm going to show you 3 isometric exercises, and again, these isometric exercises are really important for tendon health. We're going to do abduction, external rotation, and internal rotation. You can use a wall or especially a doorframe. Here I'm using a bar for demonstration purposes. You can do this out of the sling or even with the sling supporting your arm at the side. You're first going to do abduction, just getting against, arm straight ahead, pushing out, kind of picturing your arm going up to the side, holding for about 10 seconds. Okay, then you can do external rotation. This is more of a rotation. I'm picturing going out. I can feel the back of my deltoid or shoulder contract when I do that. Again, going just to where I feel resistance and holding it 10 seconds. Lastly, I'll do internal rotation. That's where I'm moving across the body in towards the left side if I'm moving my right shoulder as I'm doing here. Kind of rotating in. And these again will be 10 seconds. Now the first day after surgery, you'll just want to do that one time for about 10 seconds. As you progress, you can add, if you, especially if you don't have pain, to doing that twice a day and you can progressively move up in the direction. So for example, with abduction, if I'm doing really well here, just a little bit away from my body, after a day or two, I may be able to move up and do this a little bit further away from my body, engaging a little bit more of the rotator cuff. An alternative is even do this in a seated position. If you don't wanna get up and stand against the wall or find that a little bit harder, worried about the shoulder, you could simply have your sling on at the side and just hold your arm here. And I'm mimicking that abduction out to the side, feeling my deltoid contract here for abduction. Internal rotation, I would be pushing right here, just holding something against it. Just going to the point where I feel that force. I don't want a lot of pain, I just wanna feel maybe a little bit and it should get better as I keep going. And then lastly, same thing for external rotation. And there again, it'll be easy to help have you progress up as you move further and further in abduction. You could put pillows under it and whatnot to help support as you continue to push up in abduction.
