Assisted flexion

In the standing position and holding the pole/cane horizontally by your side with both hands, raise it up allowing your unaffected arm to push up your affected arm. Repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Assisted external rotation

In the standing position, hold a pole/cane with both hands keeping your elbows bent. Move your arms and wand/cane side-to-side. Your affected arm should be partially relaxed while your unaffected arm performs most of the effort. Repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Assisted abduction

While holding a pole/cane palm face up on the injured side and palm face down on the uninjured side, slowly raise up your injured arm to the side. Repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Hand behind bank stretch

Stand up straight. Take a towel and drape it over your good shoulder. Reach behind your back with your symptomatic arm and hold the other end of the towel. With your top hand pull the towel straight up so that your bank hand comes up towards your shoulder blade. You will feel this stretch in the front of your shoulder. Hold the stretch for 10 seconds. Repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Isometric abduction

Hold your arm against your side, with your elbow at a 90 degree angle. Without moving your body, push your arm into the wall. You should feel your shoulder muscles contract. Repeat contract and relax motion. Hold the position for 5-10 seconds and repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Isometric internal rotation

Standing or sitting bend the arm of the affected shoulder at the elbow so your hand is out in front of you. Then bring your unaffected hand across so your hands are palm to palm. Squeeze shoulder blade down and back, and keep abdominals tightened. Press affected hand into the other hand, resisting any movement. Keep your elbow bent and at your side. Hold for 10 seconds and repeat 5 times. The aim is to do 3-5 sets.

Isometric external rotation

Stand side on to a wall. Bend your elbow to a 90 degree angle and then press your hand into the wall using the back side of your hand. Maintain a bent elbow the entire time. Hold the stretch for 5-10 seconds and repeat the exercise for 30 seconds. The goal is to do 3-5 sets.

Isometric flexion

Stand facing a wall. Make a fist and then press your fist into the wall. Maintain a bent elbow the entire time. Hold the stretch for 5-10 seconds and repeat the exercise for 30 seconds. The goal is to do 3-5 sets.