HOW TO SHOULDER EXERCISE SAFELY AFTER SHOULDER SURGERY:

It is important to start shoulder exercises as soon as possible after shoulder surgery. The faster you start moving your shoulder, the quicker the healing process will be. 

After any kind of surgery, it’s important to take things slow and give your body time to heal. This is especially true for shoulder surgery, as the shoulder is a complex joint that takes longer to recover than other parts of the body. Depending on the type of surgery you had, your doctor may recommend a specific rehabilitation program. However, there are some general guidelines that everyone should follow when exercising after shoulder surgery.
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First, it’s important to start slowly and gradually increase the intensity of your workouts. Secondly, be sure to use proper form when lifting weights or doing other exercises. And finally, listen to your body – if you’re in pain, stop what you’re doing and rest.

Here are some examples of shoulder exercises that you can do after shoulder surgery:
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1. Start with simple range-of-motion exercises: 
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When you are first starting to exercise after an injury, it is important, to begin with, simple range-of-motion exercises. These exercises help to loosen the muscles and joints, and can also help to reduce pain and stiffness. Range-of-motion exercises can be performed using your body weight or with light dumbbells. Start slowly and gradually increase the range of motion as you become more comfortable. Once you have regained your full range of motion, you can start to add more intense exercises to your workout routine. However, it is still important to listen to your body and not push yourself too hard. If you experience any pain or discomfort, stop the exercise and consult your doctor.

2. Progress to more challenging exercises as you heal: 

​As you heal from shoulder surgery, it is important to progress through your exercises in a safe and controlled manner. Begin with a range of motion and stretching exercises, such as gentle arm circles and neck rolls. Once you are feeling comfortable, you can add some light weightlifting exercises to help build strength. Start with very low weights and increase gradually as you see progress. It is also important to focus on good form rather than lifting heavyweights. If you start to experience any pain or discomfort, back off the intensity of your workout and consult with your doctor. Shoulder surgery can be a long and difficult recovery process, but following these guidelines will help you make steady progress.

3. Use proper form: 

​When exercising, be sure to use proper form so that you don’t put too much stress on your healing shoulder. For the first few weeks, patients should avoid any overhead motions or excessive reaching. Instead, they should focus on range-of-motion exercises that keep the arm close to the body. As strength and mobility improve, patients can gradually start to increase the number of reps and the weight of the dumbbells used in their exercises. However, it is important to listen to the body and not push too hard too soon. Over time, patients who follow these guidelines will be able to return to their normal activities with minimal discomfort.

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4. Don’t overdo it: 

It’s important to listen to your body and not push yourself too hard. After shoulder surgery, it is important to take things easy and not try to do too much too soon. The shoulder is a complex joint, and it takes time for the tissue to heal properly after an operation. Overdoing it can damage the healing tissue and lead to pain, stiffness, and even further injury. It is important to follow your surgeon’s instructions and attend physical therapy sessions as scheduled. These appointments will help you learn the proper exercises and activities to do so that you can recover safely and effectively. Shoulder surgery is a serious procedure, but with proper care and rehabilitation, most patients make a full recovery.




5. Work with a physical therapist:  

 After shoulder surgery, it is important to work with a physical therapist to regain the full range of motion and strength in your shoulder. A physical therapist can help you safely perform exercises that will stretch and strengthen the muscles, ligaments, and tendons around your shoulder. They will also help you to regain any lost mobility. Working with a physical therapist after shoulder surgery is essential for a full and speedy recovery. They can help you to avoid any further pain or injury, and ensure that you regain full use of your shoulder. If you are having trouble regaining mobility or strength in your shoulder, be sure to consult with a physical therapist.


.Exercises After Shoulder Surgery
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Pendulum exercises 
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These exercises help to stretch and strengthen the muscles, ligaments, and tendons around your shoulder. To do this exercise, stand with your good arm leaning on a table or counter for support. Let your affected arm hang down and swing it in small circles. As your range of motion increases, you can make the circles larger. Do this exercise 10 times in each direction.

External rotation EXERCISE
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This exercise helps to stretch and strengthen the muscles and tendons around your shoulder joint. To do this exercise, tie a towel around your affected arm just above the elbow. Hold the other end of the towel with your good arm. Gently pull the towel so that your affected arm is pulled across your body. Hold this position for 30 seconds and then release. Repeat this exercise 10 times.

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 Wall slides EXERCISE

​This exercise helps to stretch and strengthen the muscles around your shoulder blade. To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly slide your good arm down the wall until your elbow is at a 90-degree angle. Hold this position for 5 seconds and then slowly slide back up. Repeat this exercise 10 times.

Doorway stretch EXERCISE
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This exercise helps to stretch the muscles and tendons around your shoulder. To do this exercise, stand in a doorway with your affected arm raised and your elbow bent at a 90-degree angle. Gently lean forward until you feel a stretch in your chest and shoulder. Hold this position for 30 seconds and then release. Repeat this exercise 10 times.
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Shoulder shrugs EXERCISE 
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​This exercise helps to stretch and strengthen the muscles around your shoulders. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up towards your ears and hold for 5 seconds. Then slowly lower them back down. Repeat this exercise 10 times.

Arm circles EXERCISE ​
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​This exercise helps to stretch and strengthen the muscles around your shoulder. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms out to the sides and make small circles. As you get more comfortable, you can make the circles larger. Do this exercise 10 times in each direction.

Push-ups EXERCISE 
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​Push-ups This exercise helps to stretch and strengthen the muscles around your shoulder. To do this exercise, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower yourself down until your chest nearly touches the ground and then push back up to the starting position. If this is too difficult, you can modify the exercise by doing it on your knees instead of your toes. Repeat this exercise 10 times.


Conclusion
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These are just a few Shoulder exercises that you can do to help improve your range of motion and strength after shoulder surgery. It’s important to consult with your doctor or physical therapist before beginning any exercise program. They can help you determine which exercises are best for you and how to perform them safely.