Therapy-supporting exercises without equipment to alleviate shoulder pain
Especially in the initial stages of therapy after a shoulder operation or injury, it is important to be adaptive when mobilising the muscles and joints of the affected arm. Targeted exercises can help you become mobile again. Your attending physician will decide on the suitability and intensity of mobilising your shoulder, for example after a period of immobilisation due to trauma, a chronic condition or wear and tear. In order to avoid a possible stiffening of the shoulder joint and to become mobile during therapy, early functional training can support recovery.
These exercises will help your shoulder on the road to recovery and expand your range of motion. By improving your shoulder mobility, you are doing your muscles and joints good. You will also prevent injuries and premature joint wear. The exercises are suitable for:
- Shoulder dislocation
- Shoulder instability
- Rotator cuff rupture
- Acromioclavicular joint disruption
- Humerus fracture
- Impingement syndrome
Carry out the exercises only after consultation with your physician!
Fist closure:
to activate the forearm muscles
How to do it:
- Lie on your back on a flat surface.
- Carefully remove your arm from the underarm bag – without causing pain – and store it in a safe place.
- Stretch and close your fingers alternately.
Note: Rest your upper arm on a towel.
3-5 times a day, repeating 5-10 times
Extending and bending the arm:
mobilisation for the elbow joint
How to do it:
- Lie on your back on a flat surface.
- Carefully remove your arm from the underarm bag – without causing pain – and store it in a safe place.
- Extend and bend the arm at the elbow.
Note: Rest your upper arm on a towel.
3 x 20 repetitions
Passive movement:
to mobilise the shoulder into an extension
How to do it:
- Lie on your back on a flat surface.
- Use the healthy (active) arm to guide the injured arm upwards to the vertical position.
Note: Rest your upper arm on a towel.
3 x 15 repetitions
Rotation:
to mobilise the shoulder joint
How to do it:
- Lie on your back on a flat surface.
- Use a shoehorn (or similar) to gently push the injured arm from internal rotation to neutral position or, in consultation with your doctor, to slight external rotation.
Note: Rest your upper arm on a towel.
3 x 15 repetitions
Passive movement:
to mobilise the shoulder into an extension
How to do it:
- Place the injured hand on a piece of paper.
- Use your hand on the healthy (active) arm to grip the wrist of the injured arm.
- Use the active hand to push the passive hand on the sheet of paper forward so that the arm is passively mobilised forward.
Note: Sit upright / keep your back in contact with the back of the chair.
3 x 15 repetitions
Arm pendulum
How to do it:
- Take your arm out of the underarm bag and let it hang.
- Tilt the upper body straight forward, shoulders parallel to the floor.
- Let the arm swing in light circular movements.
Note: Keep back straight when bending forwards with both shoulders parallel to the floor.
3 x 15 repetitions
