Codman's Exercise
1. Assume the position as shown, letting the injured arm hang relaxed.
2. Sway your body back and forth to start a pendulum action of the arm. Do not let your arm tense up.
3. Repeat, with the arm moving side to side.
4. Repeat, with the arm moving counterclockwise and clockwise.
5. Repeat each motion for one minute.
Horizontal Abduction Shoulder Stretch
1. Assume the position shown by bringing the injured shoulder across the front of the body.
2. Use the opposite hand to grab the elbow and pull injured arm across the body until you feel a stretch in shoulder.
3. Hold stretch for 10 second.
4. Repeat for 1 set of 10-15 reps.
Apley's Stretch (internal rotation/abduction)
1. Stand with a towel as shown, with injured arm/shoulder behind back.
2. Stretch the arm up behind your back by pulling upward on the towel with the other hand for assistance.
3. Hold for 10 seconds.
4. Repeat stretch for 1 set of 10-15 reps.
What is Isometric Contraction?
An isometric contraction is the contraction of a muscle, against stationary resistance, without moving the joint through active range of motion. For example: contracting the shoulder muscles by pushing against the wall.
Isometric Shoulder Abduction
1. Stand along a wall as shown with injured shoulder along wall.
2. Use a pillow between arm and wall.
3. Push into the wall, by trying to raise arm out to the side.
4. Hold the "push" for 10 seconds.
5. Repeat exercise for 1-2sets of 10-15 reps
Isometric Shoulder Abduction
1. Stand along a wall as shown with injured shoulder along wall.
2. Use a pillow between arm and wall.
3. Push into the wall, by trying to raise arm out to the side.
4. Hold the "push" for 10 seconds.
5. Repeat exercise for 1-2sets of 10-15 reps.
Isometric Shoulder Internal Rotation
1. Stand will arm at your side and elbow bent as shown.
2. Use a pillow between arm and body.
3. Push into the pillow, pivoting at the elbow.
4. Hold the "push" for 10 seconds.
5. Repeat exercise for 1-2sets of 10-15 reps.
Isometric Shoulder External Rotation
1. Stand along a wall as shown with injured shoulder along wall.
2. Use a pillow between arm and wall.
3. Push into the wall, pivoting at the elbow.
4. Hold the "push" for 10 seconds.
5. Repeat exercise for 1-2sets of 10-15 reps.
Shoulder Abduction (Dumbbell and/or Theraband)
1. Stand holding a 1lb to 5lb dumbbell at your side as shown (fig. 1).
2. Raise arm up to your side within pain range; stop at 90 degrees as shown (fig. 2).
3. Repeat exercises for 3 sets of 10-15 reps.
4. A theraband may also be used as shown for the same exercise (fig. 3).
Fig. 1
Fig. 2
Fig. 3
Start End Theraband
Shoulder Extension (Dumbbell and Theraband)
1. Stand holding 1lb to 5lb dumbbell in hand as shown (Fig. 1).
2. Extend arm backwards as shown (Fig. 2).
3. Complete the same exercise using Theraband as shown in Fig. 3 & 4.
Fig. 1 
Fig. 2
Start End
Fig. 3 
Fig 4
Shoulder Flexion (Dumbbell and/or Theraband)
1. Stand holding a 1lb to 5lb dumbbell at your side as shown (Fig. 1).
2. Raise arm up in front of you within pain range; stop at 90 degrees as shown (Fig. 2).
3. Repeat exercises for 3 sets of 10-15 reps.
4. A theraband may also be used as shown for the same exercise (Fig. 3).
Fig. 1 Fig. 2 
Fig. 3
Start End Theraband
Empty Can Exercise
1. Stand holding a 1lb to 5lb dumbbell at your side as shown with thumb down (Fig. 1).
2. Raise arm up at a 45 degree angle in front as shown (in between abduction and flexion) (Fig. 2).
3. Repeat exercises for 3 sets of 10-15 reps.
4. A theraband may also be used as shown for the same exercise (Fig. 3).
Fig. 1 
Fig. 2 
Fig. 3
Start End Theraband
External Rotation (dumbbell)
1. Position body on table as shown, lying on non-injuried side. (Fig. 1).
2. Hold a dumbbell in involved hand as shown (Fig. 1).
3. Now lift arm, pivoting at elbow. Keep elbow against body at all times. (Fig. 2).
4. Range of motion may be limited if shoulder is tight.
5. Slowly lower weight back to side.
6. Complete exercise for 3 sets of 10 to 15 reps.
You may also try this exercise with Theraband where available. See below
Fig. 1 
Fig. 2
Start End
Fig. 3 
Fig. 4
Theraband External Rotation (above)
1. Anchor Theraband to fixed object.
2. Position body as shown for starting position (Fig. 3).
3. Keeping elbow at side, externally rotate shoulder (Fig. 4).
4. Slowly return to starting position (Fig. 3).
5. Complete exercise with 3 sets for 10 to 15 reps.
Internal Rotation (dumbbell)
1. Position body on table as shown, lying on injured side. (Fig. 1).
2. Hold a dumbbell in involved hand as shown (Fig. 1).
3. Now lift arm, pivoting at elbow. Keep elbow against body at all times. (Fig. 2).
4. Range of motion may be limited if shoulder is tight or weak.
5. Slowly lower weight back towards table.
6. Complete exercise for 3 sets of 10 to 15 reps.
You may also try this exercise with Theraband where available. See below
Fig. 1 
Fig. 2
Start End
Fig. 3 
Fig. 4
Theraband Internal Rotation
1. Anchor Theraband to fixed object.
2. Position body as shown for starting position (Fig. 3).
3. Keeping elbow at side, externally rotate shoulder (Fig. 4).
4. Slowly return to starting position. (Fig. 3).
5. Complete exercise with 3 sets for 10 to 15 reps.
Prone Horizontal Abduction (dumbbell)
1. Lay on a table or bed as shown with involved arm hanging off edge (Fig. 1).
2. Hold a dumbbell weight in hand of the involved shoulder.
3. Raise arm up so that it is level with the edge of the bed (Fig. 2).
4. Hold for 5 seconds and then lower back to starting position (Fig. 1).
5. Complete exercises with 3 sets of 10-15 reps.
Fig. 1 
Fig. 2
Start End
Fig. 3 
Fig. 4
Horizontal Abduction (Theraband)
1. Stand holding Theraband with both hands with arms extended out in front of you, shoulder width apart (Fig. 3).
2. Pull on theraband, brining arms out to your side as shown (Fig. 4).
3. Complete exercises with 3 sets of 10-15 reps.
Prone Protraction
1. Lie on table or floor holding a dumbbell in involved hand.
2. Extend arm up towards ceiling as shown (Fig. 1).
3. Push up towards the ceilings as your shoulder comes off the table or floor.
4. Hold for 3-5 seconds and then return to starting position.
5. Complete for 3 sets of 10-15 reps.
Fig. 1
Standing Dumbbell Retraction
1. Lean forward using uninvolved hand to balance yourself.
2. Hold a dumbbell in involved hand as shown (Fig. 1).
3. Raise (shrug) shoulder towards ceiling as shown (Fig. 2).
4. Hold for 3-5 seconds and repeat.
5. Complete exercise for 3 sets of 10-15reps.
Fig. 1 
Fig. 2
Start End
Shrugs (Dumbbell and Theraband)
1. Stand holding equal dumbbells in each hand as shown (Fig. 1).
2. Shrugs your shoulders up towards your ears and roll back on the way down.
3. Do not rush the motion and be sure to roll back on the way down.
4. Complete exercise for 3 sets of 10-15 reps.
5. Therabands can be used for the same exercise.
6. Stand on one long Theraband, holding the ends in each hand (Fig. 3).
7. Follow same directions above.
Fig. 1
Fig. 2 
Fig. 3
Start End Theraband
Above courtesy of N.A.S.A.
