Patient Resources

Related Guides & Exercises

Explore these additional resources to support your recovery and rehabilitation journey.

Home Exercise Programs

Basic Mobility and Strengthening Exercises

The exercises below are commonly used to restore motion, improve circulation, reduce stiffness, and gradually rebuild strength. Start slow and prioritize quality over intensity. For most patients, a helpful approach is: gentle mobility first, then light strengthening, followed by icing if your provider recommends it.

• Counter-top Stretching: Stand facing a counter, place both hands on the surface, and step backward to gently stretch the shoulders while keeping the back straight. Keep your neck relaxed and avoid shrugging. Hold 20–30 seconds and repeat 2–3 times.
• Wall Crawl: Slowly walk your fingers up a wall to improve shoulder elevation. Keep ribs down and avoid arching your back. Pause at mild discomfort, hold 3–5 seconds, then slowly walk back down. Perform 8–12 reps.
• Wall Lift-Off: Stand with your back against a wall and raise arms overhead while maintaining contact with the wall. Move within a comfortable range. This helps improve overhead mechanics and posture. Perform 8–10 slow repetitions.
• Door Frame Stretch: Place forearms against a door frame and gently lean forward to stretch the chest and anterior shoulder. Hold 20–30 seconds, repeat 2–3 times.
• Elbow Extension & Flexion: Slowly bend and straighten the elbow through its full comfortable range. Repeat 10 times hourly during early recovery unless your provider has restricted motion.
• Forearm Rotation: With elbow at your side, rotate palm up and palm down to maintain mobility. Perform 10–15 repetitions, 2–3 times per day.
• Infra-Equatorial Strengthening (Theraband): Tie a theraband to a fixed anchor. Keep elbow tucked at side. Rotate hand away from body. Perform quick repetitions for 10 seconds, repeat 10 times. Gradually increase duration to 1 minute over two weeks. Perform twice daily followed by 15–30 minutes of icing.

Supine versions of these exercises may be recommended early in recovery when standing exercises are not yet tolerated.

Common Shoulder Conditions

Injuries and Treatment Options

Shoulder pain can originate from tendons (rotator cuff), cartilage (labrum), bursa, joint surfaces, or instability. Treatment depends on symptoms, functional limitations, imaging findings, and your activity goals.

• Acromioclavicular (AC) Joint Dislocation: Most AC joint injuries are treated without surgery, especially lower-grade separations. A sling is typically used for comfort while swelling and pain calm down, followed by progressive motion and strengthening. Surgical repair may be recommended for persistent pain, visible deformity with functional limitation, or instability.
• Shoulder Dislocation: Initial treatment often includes immobilization, ice, and anti-inflammatories, followed by physical therapy. Recurrent instability may require arthroscopic labral repair.
• Labral Tears (Bankart/SLAP): Arthroscopic repair is commonly performed in athletes or patients with instability. Return to contact sports typically occurs no sooner than 6 months.
• Rotator Cuff Tears: Recovery depends on tear size, tendon quality, and repair type. Strengthening of the repaired tendon typically does not begin until adequate healing has occurred (often 4–5 months).
• Impingement & Calcific Tendinitis: Treatment includes activity modification, anti-inflammatories, targeted therapy, and sometimes injections. Arthroscopic procedures can relieve pain when conservative care fails.
• Frozen Shoulder (Adhesive Capsulitis): Recovery can take months and improves gradually. Early movement, gentle stretching, and guided therapy are key.
• Reverse and Total Shoulder Replacement: Rehabilitation begins immediately, focusing on protected motion and gradual strengthening. Full recovery may take 3–6 months depending on procedure type and therapy consistency.

Common Elbow Conditions

Injury and Surgical Recovery

• Ulnar Collateral Ligament (UCL) Reconstruction: Often associated with throwing athletes. Return to overhead sports may take 8–12 months depending on sport demands, tissue healing, and mechanics.
• Tennis and Golfer’s Elbow: Treatment is usually conservative: activity modification, progressive eccentric strengthening, bracing, and technique adjustments. Surgery is rarely required.
• Clavicle Fractures: Many are treated with sling immobilization. Surgery may be recommended for displaced fractures or significant shortening. Rehab focuses on restoring shoulder motion and posture as healing progresses.

Post-Operative Recovery Guidelines

What to Expect After Surgery

• Use ice 15–20 minutes every 2 hours for first 24–48 hours (or as directed).
• Wear sling as directed to protect healing tissues.
• Keep incisions clean and dry until healed.
• Begin guided exercises immediately as instructed.
• Avoid lifting, pushing, or reaching behind your back early in recovery unless approved.
• Plan for sleep positioning — many patients are more comfortable in a reclined position early on.

Stretching & Flexibility Education

Why Flexibility Matters

Flexibility includes how well surrounding muscles and soft tissues allow the joint to move without compensation. Proper stretching can improve mobility, reduce stiffness, enhance performance, and lower injury risk when paired with strength and good mechanics.

Static stretching (holding a position) is usually best after activity or after heat when tissues are more pliable. Dynamic stretching (controlled movement through range) is helpful before activity to prepare the body to move.

Hold stretches 20–30 seconds and repeat 2–3 times per muscle group. Avoid bouncing or forcing beyond comfortable limits. If you feel pinching deep in the joint, stop and modify.