Taking a proactive role in your recovery after shoulder surgery is essential to the long-term effectiveness of the procedure itself. There are a variety of great exercises that can help boost recovery after shoulder surgery. In this article, we take a look at two such exercises that can be helpful after shoulder surgery – the external rotation stretch at wall, and the external rotation seated in 90/90.
External Rotation Stretch at Wall
Stand with your arm at a comfortable level, preferably chest level, and flush against the wall. Gradually lean forward and rotate away from the wall. Hold the stretch in a tolerable position for 30 seconds and repeat 5 times. Perform this exercise 2 times per day.
External Rotation Seated in 90/90
This is an exercise for strengthening the external rotators in 90 degrees of abduction for patients that do not initially have enough strength to actively maintain 90 degrees of abduction.
A foam roll, pillow, or rolled up towel may be placed under the arm to put the arm into 90 degrees of abduction. The patient then properly sets the shoulder blades by pinching them together and tries to externally rotate their shoulder. Hold contraction for 2-3 seconds and slowly return back to starting position. Strengthening exercises are recommended to be performed every other day to avoid excessive soreness. Perform 10 reps once a day.
Knoxville Shoulder Surgeon
Dealing with shoulder pain that’s impacting your quality of life? We can help! Dr. Holloway is a board-certified shoulder surgeon with decades of experience performing shoulder procedures in Knoxville and the surrounding area. Contact us today to learn more about our full range of services and see if you are a good candidate for shoulder surgery.
