This exercise will help re-establish shoulder stability and range of motion. Begin by standing, or sitting if that is more comfortable, with your back and shoulders straight and arms hanging loosely at your sides. Next, extend arms behind you, and gently pull shoulder blades back and down. Hold this position for five seconds, then relax. Repeat this exercise five times every hour.
This exercise will help develop a full range of motion without pain. Bend over so your upper body is at a 90-degree angle to your legs, and your back is straight. Hold on to the back of a chair for support with your uninjured arm if necessary. Let the injured arm hang loose toward the floor. Slowly swing it in a circular motion clockwise for 15 seconds, gradually increasing the size of the circles. Repeat moving the arm counterclockwise. Then, gently swing the arm from front to back for 15 seconds, and then from side to side for 15 seconds. Try to perform this exercise every hour.
The pretzel twist helps stretch and strengthen shoulders. Reach over to your good shoulder with the injured arm. Grab the elbow of the injured shoulder with the hand of your good arm, and gently pull it toward your good side. Hold for 10 seconds. Repeat the exercise, only this time have the injured arm reach behind your head. Finally, stretch the injured arm behind your back, and clasp the hand on the injured side with the hand from the healthy arm. Gently pull toward your good side. These three movements should be repeated three to five times an hour.