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Printed at: 07:31:19 / 25-09-2021

Exercises and advice following: Shoulder Stabilisation

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General Advice

• Wear your sling day and night for six weeks, or as advised by your physiotherapist.
• Do not actively move your shoulder until advises to do so by your physiotherapist.
• Be aware of your posture. When your shoulder is sore you may have a tendency to tense the muscles around your neck and shoulder. Try to keep your shoulders relaxed and maintain a good posture at all times.
• Ice packs are really useful to help reduce pain and swelling. Wrap some ice cubes or frozen peas, in a damp tea towel and apply over the tender area. Apply for 10-15 minutes three to four times a day or as advised by your physiotherapist.
• Your physiotherapist will advise you how to remove and replaced your sling. You must take your sling off three to four times a day to complete your elbow exercises to ensure that your elbow does not become stiff.
• Regularly move your wrist and fingers throughout the day to avoid stiffness in these joints.
• To wash under your operated arm, lean forwards slightly and allow your arm to hang a few inches away from your body. Do not use your shoulder muscles to actively lift your arm, as this could damage the repair to your shoulder.

You should start the following exercises as soon as possible after your operation.

Exercise 1: Scapular setting
1. Stand up and place your feet so one foot is in front of the other (the foot opposite to the side of your shoulder operation should be placed in front).
2. Imagine a string from the top of your head to the ceiling is pulling you upwards.
3. Focus on the tip of your shoulder blades and gently pull down and inwards.

Repeat____ times, _____ times a day.

Elbow exercises: exercise 1
1. Stands up and straighten your elbow as far as is comfortable.
2. Bend your elbow.

Repeat____ times, _____ times a day.

Elbow exercises: exercise 2
1. Stand or sit with your elbow bent 90 degrees.
2. Keeping your elbow close to your side, turn your palm upwards, then turn your palm downwards.

Repeat____ times, _____ times a day.

Neck exercises
1. Sit or stand in a comfortable position, with your back straight and shoulders relaxed.
2. Gently tilt your head to the right, bringing your right eat down towards your right shoulder.
3. Repeat on the left side.

Repeat____times, _____ times a day.