Exercise

2. Finger Walk

Easy

The Finger Walk helps improve shoulder flexibility by gradually increasing the range of motion through controlled wall-assisted movement.

Steps

1. Stand facing a wall.
2. Place your fingertips on the wall at waist level.
3. Slowly "walk" your fingers upward as high as comfortable.
4. Pause for 5 seconds.
5. Slowly walk your fingers back down.
6. Repeat.

Sets/Reps: 10

Frequency: daily

Before surgery After surgery Conservative treatment

Precautions

Move slowly without forcing the arm.
Keep the shoulder relaxed.
Stop if sharp pain develops.

Exercise

4. Cross Body Stretch

Easy

The Cross Body Stretch helps improve shoulder flexibility by stretching the muscles and soft tissues at the back of the shoulder.

Steps

1. Sit or stand with good posture.
2. Bring the affected arm across your chest.
3. Support the arm with the opposite hand.
4. Gently pull the arm closer to your body.
5. Hold for 20–30 seconds.
6. Release slowly and repeat.

Sets/Reps: 10

Frequency: daily

Before surgery After surgery Conservative treatment

Precautions

1. Do not raise the shoulder.
2. Stretch gently without bouncing.
3. Stop if pain increases significantly.

Exercise

5. External Rotation with Stick

Easy

This exercise improves shoulder external rotation using a stick to assist gentle movement and restore flexibility.

Steps

1. Hold a stick with both hands while keeping your elbows close to your body.
2. Bend both elbows to 90 degrees.
3. Use the unaffected arm to gently push the affected arm outward.
4. Move only as far as comfortable.
5. Hold for 5–10 seconds.
6. Return slowly and repeat.

Sets/Reps: 10

Frequency: daily

Before surgery After surgery Conservative treatment

Precautions

1. Keep the elbows close to your body.
2. Avoid forcing the movement.
3. Stop if severe pain occurs.

Exercise

1. Pendulum Exercise

Easy

The Pendulum Exercise is a gentle mobility exercise that helps reduce shoulder stiffness and improves joint movement without placing excessive strain on the shoulder.

Steps

1. Stand beside a table and support yourself with one hand.
2. Lean forward slightly, allowing the affected arm to hang freely.
3. Gently swing the arm forward and backward.
4. Move the arm side to side.
5. Make small clockwise and counterclockwise circles.
6. Return to the starting position.

Sets/Reps: 10

Frequency: daily

Before surgery After surgery Conservative treatment

Precautions

1.Keep the movement gentle.
2. Do not force the shoulder.
3. Stop if severe pain occurs.

Exercise

3. Towel Stretch

Moderate

The Towel Stretch improves shoulder mobility, especially internal rotation, using a towel to assist the movement.

Steps

1. Hold one end of a towel behind your head.
2. Hold the opposite end behind your lower back.
3. Gently pull the towel upward with the upper hand.
4. Allow the affected arm to stretch comfortably.
5. Hold for 20–30 seconds.
6. Relax and repeat.

Frequency: daily

Before surgery After surgery Conservative treatment

Precautions

1. Avoid sudden pulling.
2. Stretch only to a comfortable limit.
3. Stop if severe pain occurs.

These exercises are for general patient education. Please do them only as advised by your doctor/physiotherapist. Stop immediately if pain increases, swelling worsens, or dizziness occurs.
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