Review the Rotator Cuff Tear and Preoperative Program sections first to learn more about your rotator cuff and the importance of reducing muscle tension and improving your range-of-motion. These exercises should be performed only for 20-30 seconds each at one time and repeated at least 6-8 times daily starting the first day after your surgery. Continue to perform only these exercises for the first six weeks after your surgery. DO NOT TRY TO LIFT YOUR ARM!
Pendulum or Weighted Pendulum: Your arm is roughly 5% of your body weight and usually provides enough natural pull to relax your shoulder. If you’re having trouble relaxing your shoulder muscles for the pendulum a very lightweight can help relax these muscles. The weight is designed to provide gentle traction on your arm to help relax your shoulder muscles. Do not lift the weight or your arm. A very lightweight in the 1-3 pound range works nicely. Remember to maintain your arm as “dead weight” and not lift or move it using your own muscles. Once your arm and shoulder are relaxed starts rocking back and forth from heel to toe to help get your arms swinging. Allow the momentum of the weight to help make the circles gradually larger. Done correctly this is a very comfortable exercise.
Supine External Rotation: While you are lying down turn to your affected side (left in all these pictures). A small pillow or rolled up towel under your other shoulder can help provide support and comfort.
Now, slowly push your wrist away from your body and hold the stretch for 20 seconds. Bring it back and relax.
Next, gently push your arm away from your side keeping your elbow bent.
Now, push your wrist slowly while staying relaxed and hold the stretch at the end for 20 seconds.
Bring it back to neutral and relax.
Supine Internal Rotation: While maintaining the starting position from your last stretch grasp your wrist on top as shown.
Push your wrist down and hold the stretch for 20 seconds.
Here is video of what we want you to do after your surgery.
If you have comments or questions please contact us.