Before I went to my physical therapist on Friday, I googled shoulder and rotator cuff injuries, and came up with this shoulder exercises page.

I didn’t *do* any of these exercises until I got to the PT, and showed him (Chuck) the page. Not wanting to go off half-cocked, and wanting to take the advice of the expert. Or at least wait to hear his advice, before making my own mind up.

I was happy to hear that the first two exercises I’m to do at home are on this sheet. Some of the others will follow. It’s nice to have a little pictoral chart to follow at home.

Internal Active

Shoulder Internal Rotation (Active) – Grasp a non-flexible source (towel, webbed strap, I use a dog leash) with one hand in back. Gently pull arm up behind back until a stretch is achieved, without pain, but is a good form and firm stretch. Hold this stretch for 15 seconds. Relax back arm for 5-10 seconds. Repeat 5 times on each arm, twice a day.

Pendulum

Pendulum, Circular – Bend forward 90 degrees at the waist, using a table for support. Rock body in a circular pattern to move arm clockwise 30 times, then
counterclockwise 30 times. Do 2 sessions a day.

Prior to therapy exercises, put a warm pack on injured shoulder, to warm-up muscle, 5-10 minutes. After exercises, put a cold pack on injured shoulder, to cool-down muscle, 5-10 minutes.

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