There are many important actions you can take after shoulder surgery to promote your own recovery. In this article, we are going to walk through three post-op shoulder stretches to reduce pain after your shoulder procedure.
Closed Chain Perturbations at Release Point
- Begin this exercise by getting a stability ball and placing it on the wall at your release point with your overhead throw. Set your scapula by depressing and pinching them together.
- Next have a partner grab just above your elbow and try to move your arm. Your job is to try and keep your arm in the same position as when you started. Your partner can make this more challenging by adding more aggressive, quicker, or multi-directional perterbations.
Hand Across Chest Stretch
- Using your non-involved shoulder grasp around your elbow of the involved shoulder.
- Use the non-involved arm up to shoulder level.
- Gently pull your arm across your body as seen in the picture.
- You should feel a stretch in the back of the shoulder. You may perform this stretch standing or supine on your back. Hold this stretch for 30 seconds, performing 5 repetitions 2 times per day.
Functional Internal Rotation Stretching
- Place both arms behind your back, grasping the stick as shown. Try to get both hands as close to each other as possible. Using your non-involved arm, push the stick away from your body as you can tolerate. Hold the stretch for 30 seconds and perform 5 reps once a day. When the hand of your involved shoulder can touch the opposite hand you may progress to the towel or belt stretch.
- Once you are able to perform the previous exercise, you may use a towel, belt or pulley to lift the involved arm up the mid-line of your back to a tolerable position. Hold the stretch for 30 seconds and repeat 5 times once a day.
Knoxville Shoulder Surgeon
As we’ve mentioned before, it is essential to follow all of your surgeon’s post-op instructions to ensure the long-term success of your procedure. If you have any questions about your recovery or are experiencing a lot of pain, reach out to your surgeon with any concerns. Contact Dr. Holloway and his team today if you are considering shoulder surgery. We can walk you through all of your options and help you find the best treatment solution for your shoulder pain.
