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Pendulum exercises are frequently prescribed by physical therapists after shoulder surgery. They loosen the muscles and increase your range of motion. To perform the exercise, bend forward at the waist and let your affected arm hang limply down. Move your body so your arm can swing like a pendulum. Try swinging it in a clockwise motion and then a counterclockwise motion. Another variation on this exercise is to twist your wrists. This twisting motion will give your rotator cuff a gentle exercise.
Use dumbbells for strengthening your shoulders. You can do a simple lateral raise by sitting in a chair and holding your hands down at your sides. Hold one dumbbell in each hand. Your thumbs should be facing up. Slowly raise your hands, bending at the elbows. Try to bring the dumbbells up to shoulder height; then slowly lower back to your starting position.
To stretch your shoulders, stand facing a countertop. Put your hands on the countertop and then slowly bend at the waist until you reach about 90 degrees. Hold this stretch. This stretch not only stretches your shoulders, but it also relieves lower back pain. Once this stretch becomes easy, try to sink down a little farther.
Shoulder rolls increase the flow of blood to the shoulder area. This increase in blood warms the area and can aid in healing. Shoulder rolls are also great for calming inflammation and soothing arthritis. Standing with your feet about shoulder width apart, bring your shoulders up as high as you can and then roll them back in a circular motion. Repeat this motion continuously for about 30 seconds. You can then reverse the motion by rolling your shoulders forward. For a greater range of movement, let your elbows lead. Then you can lead with your hands for an even greater range of motion.
Once you have strengthened and stretched your shoulders well, you can graduate to the following exercise. It is more difficult, but it is excellent for strengthening your shoulders and triceps, which will help prevent further injury or inflammation. Sit on a sturdy chair and grasp the sides of the chair with both hands. Scoot yourself forward off the front of the chair so that your arms are holding you up. Then lower your body and push yourself back up with the strength of your arms and shoulders in a push-up fashion. Start by trying to do 10 repetitions. Increase your repetitions as you gain strength. You can also put dumbbells in your lap to increase resistance.
