Shoulder Rotation
Laying face-down on a bench or bed, your affected arm should dangle over the side. Raise your arm so your elbow is even with your shoulder and allow your hand to dangle down toward the ground. Your arm should form an "L" shape at this point. Slowly rotate your arm so your hand raises up even with your head while keeping your elbow parallel with your shoulder. Slowly return your hand to the first position and repeat 10 times.
Shoulder Extensions
Stand with your feet together, arms at your side. Raise both your arms out to the sides so that you make a "T" with your body. Continue raising your arms until you feel some tension. Hold that position for a few seconds when fully extended, then slowly return to resting position. Repeat 10 times.
For strength training, place a light weight or light resistance band in your hand. If using a resistance band, place the other end under your foot.
Circle Motions
Move your arms in large circles. Starting with your arms at your sides, raise your arms in front of you and continue rotating upward in a large arc. At head level continue to rotate your arms toward your back and then around to your sides again so that the motion makes a large circle around your body. Repeat slowly 10 times, then reverse direction.
After doing initially without weight, you can add some by using dumbbells after some mobility is regained.
About The Author
Michael Hinckley received a Bachelor of Arts degree in US history from the University of Cincinnati, a Master of Arts degree in Middle East history from the University of California at Santa Barbara. Hinckley is conversant in Arabic, and is a part-time lecturer at two Midwestern universities.
