Hand squeezes
- Squeeze a soft ball or rolled sock.
- Relax your hand.
Tip: Helps circulation and keeps the hand moving.
Home exercises · Physiotherapy
Shoulder Surgery Exercises You Can Do at Home
Helena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DCAfter rotator cuff repair and many other shoulder surgeries, the repair needs protecting. The shoulder surgery exercises below are common early ones for the sling weeks. Only do the ones your surgeon has approved.
Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.
Safety first
Before you start
After surgery, your surgeon's instructions come first. Precautions, weight-bearing limits and timelines vary by surgery and surgeon. Don't start an exercise here that your surgical team hasn't approved.
Follow your sling rules exactly.
Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.
Stop and get checked if you have:
- Swelling, pain or colour change of the whole arm, or calf pain and swelling in one leg (a possible blood clot)
- Chest pain, sudden shortness of breath or coughing up blood (call 911)
- Fever, or a wound that becomes red, hot, swollen or starts draining
- Sudden severe pain or a pop with loss of movement
- Numbness or tingling in the hand that doesn't go away once the nerve block has worn off
The routine
Shoulder surgery exercises, step by step
Wrist and finger movements
- With your arm supported, bend and straighten your wrist and fingers.
Elbow bends
- With your upper arm still in or at your side, gently bend and straighten your elbow.
- Support the arm as instructed.
Tip: Only if your surgeon allows elbow movement out of the sling.
Shoulder blade squeezes
- Sit tall and gently draw your shoulder blades back.
- Hold, then relax.
Tip: No arm movement.
Pendulum
- Lean forward with your good hand on a table.
- Let the operated arm hang and gently sway it in small circles using your body, not your shoulder muscles.
Tip: Only if your surgeon has approved pendulums.
Neck movements
- Gently turn and tilt your head to keep your neck from stiffening up.
Progress
How often to do them and how to progress
After surgery, progress only as your surgeon or physiotherapist directs. Little and often usually beats pushing hard. Only add movement out of the sling when your protocol says so, even if the shoulder feels ready.
If an exercise causes a big jump in pain or swelling, stop it and check with your surgical team or physiotherapist.
Next step
When shoulder surgery exercises aren't enough: physio at home in Oakville
If you're struggling to meet the goals your surgical team set, or getting to outpatient physio is hard after discharge, physio at home can help you follow your surgeon's protocol safely. Read more about our shoulder surgery rehab at home, or see in-home physiotherapy in Oakville.
Common questions
Questions about shoulder surgery exercises
Common questionHow long will I be in a sling after shoulder surgery?
Your surgeon decides. It's commonly a few weeks, sometimes longer after a rotator cuff repair.
Common questionWhen can I start moving my shoulder after surgery?
It depends on the surgery. Some people start gentle, permitted movement within days; others rest the shoulder first.
Common questionHow long does rotator cuff repair recovery take?
Usually several months, and often longer before full strength returns.
Common questionHow can I sleep after shoulder surgery?
Many people find sleeping propped up, or in a recliner, more comfortable early on. A pillow under the arm can help.
Get started
Want a plan made for you?
Helena can help you follow your surgeon's protocol through the sling weeks and after, without the drive.
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