These exercises are to be completed 7 days after your surgery or once all your drains have been removed (if you have required your drains for more than 7 days). We recommend that these exercises are completed lying on your back with your knees bent unless indicated otherwise. This can be on a bed with a pillow under your head. You should aim to complete these exercise 3 times daily.
All these exercises should be done within the limits of your pain although it is common to feel a pulling sensation when performing these exercises and some temporary discomfort afterwards. Do not push your movement past the point where you feel a pulling sensation.
Exercise 1 – Lifting your arm forwards
Lift your arms up to point to ceiling and link your hands together. Slowly bring your arms backwards over your head, keeping your elbows straight as far as you feel happy to go.
Hold for 5 seconds then return your arms to the starting position and repeat 5 times.


Exercise 2- Lifting your arm out to the side
With your arm resting on the bed beside you, turn your palm to face the ceiling. Slowly glide your arm sideways and upwards toward your ear, keeping your elbow straight. You may feel a pulling sensation across your chest or in your armpit however, this is not harmful.
Hold for 5 seconds then glide your arm downwards to return to the starting position.
Repeat 5 times.


Exercise 3- Hands behind your head
Bend your elbows to allow your hands to reach behind your head. Slowly push your elbows backwards. You may feel a pulling sensation across your chest or in your armpit however, this is not harmful.
Hold for 5 seconds and repeat 5 times


Exercise 4- Arm Circling
With your arm resting on the bed beside you, turn your palm to face the ceiling. Slowly bring your arm out sideways, upwards and across your body to create a small circle. Try to keep your elbow straight during this exercise. You may feel a pulling sensation across your chest or in your armpit however, this is not harmful.
Repeat 5 times, trying to create larger circles each time.




Exercise 5 – Hip Hitching
In standing, place your hand on a wall for support. Keeping your knees straight, slowly bring one foot off the floor with the movement coming from the side of your waist. Hold for 5 seconds, then gently relax. Repeat 8-12 times. Imagine you have an elastic band attached to the outside of your hip and lower ribs which is shortening as you perform the exercise.
Exercise 6 – Pelvic Tilting
Lying on your back, bend your knees to allow your feet to be flat on the bed. Gently bring your stomach in and slowly flatten your back against the bed. This is will allow your pelvis to tilt forwards.
Hold for 5 seconds then relax back to starting position.
Repeat 5 times.


You may also find it useful to continue your Deep abdominals strengthening exercise and knee rolling exercise discussed in the pre operative leaflet.
Exercises for 4-6 weeks after surgery
It is expected that you will have full shoulder movement approximately 6-8 weeks after your surgery. These exercises are safe to complete 4-6 weeks after surgery to help your abdominal strength.
Exercise 7: Hands behind your back
Bend your elbows to allow your hands to reach behind your back. Aim to reach your hands higher up your back. You may feel a pulling sensation however, this is not harmful. Hold for 5 seconds then slowly bring your arms back down by your side.


Exercise 8 – Pectoral Stretch
Stand tall with your arms resting down by your side. Slowly bring your affected arm backwards. You may feel a pulling sensation across the front of your chest or in your armpit however, this is not harmful.
Hold for 5 seconds then return to the starting position.
Repeat 5 times.

Exercise 9 – Bridging
Lying on your back, bend your knees to allow your feet to be flat on the bed. Gently bring in your stomach and raise your bottom off the bed. Try to create a straight line between your shoulders, hips and knees. You may feel a tightening sensation across your stomach however, this is not harmful.
Hold for 5 seconds then slowly lower back down to the starting position.
Repeat 5 times.


Exercise 10 – Gentle Stomach Stretching
Lie on your front with your arms by your side, elbows bent. Gently slide your arms forward until your elbows are underneath your shoulders. Slowly lift your chin and body to look upwards. You can link your hands together to create a fist to rest your chin on. You may feel a tightening sensation across your stomach however, this is not harmful.
Hold for 5-10 seconds then slowly lower back down to the starting position.
Repeat 5 times.

When you no longer feel a tightening sensation across your stomach when completing this exercise, progress to propping yourself up on your elbows.
Hold for 5-10 seconds then slowly lower back down to the starting position.
Repeat 5 times.

Should you have any concerns or worries about your exercises please contact the physiotherapists at the Nightingale Centre on 0161 291 4268.
It is expected that you will have full movement at your shoulder approximately 6-8 weeks after surgery.