Things You'll Need:
- Resistance bands
- Free weights
- Machine weights
- Swimming pool
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Step 1
Consult your doctor. Your doctor will be your gateway to understanding your injury and getting an idea of timelines involved in rehabilitating your shoulder.
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Step 2
See a physical therapist. Potentially, your therapist should come at your doctor's behest. A good therapist can start you with some simple range of motion exercises and help you with pain and muscle soreness.
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Step 3
Start working the shoulder with resistance bands. There are a variety of motion exercises that can be done with resistance bands. Your therapist will, undoubtedly, show you how to work the bands and help you pick the band that's right for your level of progress.
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Step 4
Elevate the extent of your shoulder work by changing the strength and repetition of your band workout. You'll also want to start doing some push-ups, beginning with wall push-ups and working your way down.
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Step 5
Add some free weight or machines to your workout, but don't overdo it. If you feel pain, stop. You can do presses, curls and some really light rowing exercises to work the shoulder area.
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Step 6
Go swimming. Swimming is an excellent way to work the shoulders and work range of motion in the shoulder area. Try doing a breaststroke, and, if you can, don't use your legs. Once again, stop if you feel pain.
