DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next, or you can contact us via phone or e-mail for faster response.
While standing, bend forward at the waist so your injured arm is hanging down in front of you.
Hold onto a table or chair for support
Gently move or rock your body to move your arm in a circular pattern clockwise then repeat counter clockwise
Make 15 circles in each direction and perform daily
Stand facing a wall and keep shoulder down and back.
Place the fingers of your injured arm on the wall and slowly use your fingers to make the hand/arm climb up the wall as high as pain permits.
Hold that position for 15 seconds, then slowly allow the fingers to slide back down to the starting position.
Repeat this 3 times while trying to reach higher every time and perform daily.
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.Abduction - Stand beside a wall with injured arm against the wall and elbow flexed at 90 degrees. Push your elbow against the wall and press as hard as you can without creating pain or discomfort and hold for 5 seconds. Perform 2 sets of 10 repetitions daily.