This document provides instructions for a home exercise program for shoulder pain. It includes instructions for several exercises: pendulum motions, standing shoulder flexion, extension, abduction, adduction, external and internal rotation, rowing, and stretches like the up the back stretch and corner stretch. For each exercise, it provides the steps to perform the movement and recommends reps, holds and sets to complete 2-3 times per day while avoiding activities that aggravate the condition.

1. Home exercise
Program
SHOUDLER PAIN
For:

2. Tip: Perform deep breathing exercises every after
set.
Reminders:
Perform these exercises
atleast 2x a day.
Avoid activities that will
aggravate your condition
Count out loud

3. pendulum
10 Reps x 3 sets
While holding onto a table or the back of a
chair with your good arm, bend forward a little
and let your injured arm hang straight down.
This exercise does not use the arm muscles. Rather,
use your legs and your hips to create movement that
makes your arm swing freely. Using the momentum
from your hips and legs, guide the slightly swinging
arm back and forth like a pendulum (or elephant
trunk), then in circles that start small (about the size
of a dinner plate) and gradually grow larger each
day as pain allows.

4. Standing shoulder
flexion with resistance
Step 1
Begin in a standing upright
position holding one end of
a resistance band anchored
under your foot with your
thumb pointing forward.
Step 2
Lift your arm straight forward
to shoulder height, then
slowly lower it back down and
repeat.
10 Reps
6 Sec Hold
2-3 Set

5. Standing shoulder
extension with resistance
Step 1
Begin standing tall, holding
the end of a band that is
anchored in front of you.
Step 2
Pull your arm back, bringing
your hand behind you. Return
to the starting position and
repeat.
10 Reps
6 Sec Hold
2-3 Set

6. Standing shoulder
abduction with resistance
Step 1
Begin in a standing upright
position holding one end of
a resistance band anchored
under your feet with your
thumb pointing up.
Step 2
Lift your arm straight out to
your side, to shoulder height,
then lower it back down and
repeat.
Do not shrug your shoulders!
10 Reps
6 Sec Hold
2-3 Set

7. Standing shoulder
adduction with resistance
Step 1
Begin in a standing upright
position holding the end of a
resistance band in one hand
with your arm straight and
palm facing downward, to the
side of the anchor point.
Step 2
Pull your arm down against the
resistance band to your side,
then slowly return to the
starting position and repeat.
10 Reps
6 Sec Hold
2-3 Set

8. Standing shoulder
External rotation with resistance
Step 1
Begin standing upright with
your elbow bent at 90 degrees
and a towel roll tucked under
your arm, holding a resistance
band that is anchored out to
your opposite side.
Step 2
Rotate your arm out to your
side, pulling against the
resistance, then slowly return
to the starting position and
repeat.
10 Reps
6 Sec Hold
2-3 Set

9. Standing shoulder
internalrotation with resistance
Step 1
Begin in a standing upright
position with your elbow bent at
90 degrees and a towel roll
tucked under your arm, holding a
resistance band. The anchor point
should be on the side closest to
your bent arm.
Step 2
Slowly rotate your arm
inward.
10 Reps
6 Sec Hold
2-3 Set

10. Standing Rowing
Step 1
Begin standing tall with
your arms straight forward
holding the ends of a band
that is anchored in front of
you.
Step 2
Gently squeeze your shoulder
blades together and pull the
band towards you, keeping your
elbows by your sides. Slowly
return to the starting
position and repeat.
10 Reps
6 Sec Hold
2-3 Set

11. up the back stretch
With your opposite hand, hold your affected
arm (palm outward) behind your back by the
wrist. Pull your arm up gently to stretch
your shoulder.
3 Reps x 15 Sec Hold x 1-2 sets

12. corner stretch
Standing facing a comer, position the arms as
illustrated with the elbows at shoulder level.
Lean your body gently forward toward the comer
until a stretch is felt
3 Reps x 15 Sec Hold x 1-2 sets