Shoulder Exercises (RCRSP Early stage)

1. Full shoulder flexion (mini-band)

Put the band around your wrists with your elbows extended and arms by your side.
Put a minimal amount of pressure into the band and rotate your thumbs 45° out.
Maintaining the pressure, lift your arms all the way overhead.
Do not extend your spine or thrust your chin forward.
Lower the arms to come back to the starting position and repeat.

Reps 10, Sets 3, Rest 3 min

2. Isometrical shoulder abduction (elbow bent)

Stand with the side of your elbow against the wall.
Keep your elbow bent to 90 degrees and your chin tucked in.
Push your elbow against the wall out to the side while keeping your body and head still.
Do not lean on the wall or use your body weight to push.

3. Iso. shoulder abduction (arm straight)

Stand with your chin tucked in and your arm straight on the side of your body.
Push your wrist against the wall while keeping your body and head still.
Do not lean on the wall or use your body weight to push.

4. Isometric external rotation

Stand beside a wall with the affected arm at your side, your wrist against the wall and your chin tucked in.
Push your wrist outward while keeping your elbow at your side and your head still.
Relax your arm and repeat.
You can use the opposite arm to resist movement at wrist level instead of pushing against the wall.

5. Shoulder external iso. rot.

Tuck your elbow in by your side, and bend it to 90 degrees.
Hold the outside of your wrist with your other hand.
Attempt to turn your hand out and away from your body, but resist any actual movement with your other hand.

6. Isometric shoulder int. rot.

Stand in a door frame or at the corner of a wall with your chin tucked in.
Bend your elbow at your side and place the palm of your hand against the edge of the wall.
While keeping your head still and your elbow tucked in by your side, push the wall with the palm of your hand as if you want to move it towards your belly.

7. Isometric IR

Start with your arm at your side, elbow bent 90°.
Using your free hand to resist the movement, try to internally rotate the working arm by trying to bring your palm toward your stomach.
Make sure your arm stays against your side.
Hold for the recommended time, release and repeat.

8. Shoulder Pendulum

Stand and bend at the waist, holding a table with the unaffected arm, leaving the affected arm hanging.
Initiate the movement with the body and slowly rotate your arm in a circular motion, progressively getting bigger, as comfort allows.
Repeat in the other direction.

9. Pendulum with dumbbell

Place one hand on a support (table or countertop) with your trunk bent forward, and the involved arm hanging and holding a light dumbbell in your hand.
Using your body to assist the movement, draw circles with your arm in one direction or the other.