Shoulder Exercises & Stretches for Acute Pain

Flexion - Stand with injured arm’s elbow flexed at 90o, facing the wall. Create a fist and push forward against the wall. Press as hard as you can without pain or discomfort and hold for 5 seconds. Perform 2 sets of 10 repetitions daily.

Internal/External Rotation - Stand in a doorway or at the corner of a wall with injured arm at side and elbow bent to 90 degrees. Press the front forearm into the wall or doorway as hard as you can without causing pain or discomfort and hold for 5 seconds. Repeat using the back of the forearm. Perform 2 sets of 10 repetitions daily for each movement.

Extension - Stand with your back against the wall. With the injured arm, press the back of the elbow into the wall as hard as you can without causing pain or discomfort and hold for 5 seconds. Perform 2 sets of 10 repetitions daily.

Extend your arm straight out and bend your elbow to 90 degrees. The elbow and forearm are blocked by the wall/door as you step forward and stretch the pectoral muscle. Hold each side for up to 1 minute, if possible. Be sure to stop if you feel pain or discomfort.

Stand facing a wall (about 6 inches away from the wall). Raise your injured arm out to your side and place the thumb side of your hand against the wall (palm down). Keep your arm straight. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. Hold 15 seconds. Repeat 3 times. 

Stand upright and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head, keeping your arms straight. Hold for 5 seconds and return to the starting position. Repeat 10 times.

Stand upright and hold a stick in both hands behind your back. Move the stick away from your back. Hold this position for 5 seconds. Relax and return to the starting position. Repeat 10 times.

Lie on your back and hold a stick in both hands, palms up. Your upper arms should be resting on the floor with your elbows at your sides and bent 90 degrees. Use your uninjured arm to push your injured arm out away from your body. Keep the elbow of your injured arm at your side while it is being pushed. Hold the stretch for 5 seconds. Repeat 10 times.

Stand with your uninjured arm behind your head holding the end of a stick. Put your injured arm behind your back at your waist and grab the stick. Pull the stick up behind your back by straightening the elbow of your uninjured arm and bending the elbow of your injured arm. Hold this position for 5 seconds and then go back to the starting position. Repeat 10 times.

Stand and hold a stick with both hands, palms facing away from your body. Rest the stick against the front of your thighs. Use your uninjured arm to push your injured arm out to the side and up as high as possible. Keep your arms straight. Hold for 5 seconds. Repeat 10 times.