Avoid straining any muscles by warming up before doing any of the exercises below. To do this, bend over at your waist and let your arms hang down towards the ground. Slowly raise both of your arms to the side, and up as far as they will go. Then lower them to their starting position, Do this several times to loosen up before proceeding to your exercises.
Lie on a bed on your side so that your affected shoulder is on top, and place a towel that has been rolled up under your upper chest. Position the arm of your good shoulder above your head, and rest the other arm on the bed, with the weight in hand and your palm down, and your elbow bent about 90 degrees. Turn your forearm slowly to your top shoulder, then return it to its resting position. Do 25 of this exercise, or until you're tired.
Get back on the bed and lie on your stomach, and let the arm of your affected shoulder hang to the floor. Hold the weight with your hand, making sure that the back of your hand is pointed to the back of the bed. Raise your forearm slowly to as close to 180 degrees as you can, then allow your forearm to relax and bring your hand down to where it started. This is a particularly difficult exercise, but try to do it about 25 times.
Get back onto the bed and lie on the side of your recovering shoulder, with your top down your side. With weight in your other hand and your palm facing upwards, bend your elbow about 90 degrees, then bring you forearm up to your chest slowly, then take it back to its starting position. You might get tired before you complete 25 of these, but try just the same. As you grow stronger, you might consider increasing the weight.
Ice Down After Exercises
The more you can do these exercises, the quicker you will recover. Try doing them about three to four times each week; and at the end of each session, place ice on your shoulder to stop the swelling. Some people even use a bag of frozen vegetables instead.