Shoulder surgery can be a game-changer for anyone suffering from pain or limited movement, but getting back to full strength requires the right rehab after shoulder surgery. The process involves targeted exercises and a structured shoulder physiotherapy recovery plan to ensure optimal healing. It’s important to know that every recovery is unique, and what works for one person might not be the best for another. That said, there are general principles and exercises that help most people regain strength and mobility.
Let’s dive into the best post-operative shoulder exercises and what you need to know about your recovery journey. Your post-operative shoulder physiotherapy will likely start soon after surgery, and it’s essential to follow the plan set by your therapist to avoid complications and get back to normal as soon as possible.
Why Shoulder Rehabilitation is Key
Shoulder surgery can address various issues, such as rotator cuff tears, dislocations, or impingements, but without proper rehabilitation, you risk prolonging recovery or even re-injury. Rehabilitation isn’t just about moving your shoulder – it’s about doing so in a way that strengthens weakened muscles and protects healing tissues.
A physiotherapy recovery plan is designed to help you progress through different stages of healing, from immobilisation to strength building. If you neglect rehab, your shoulder may remain stiff, weak, and prone to future injury. Following the plan closely will help reduce pain, regain range of motion, and strengthen the muscles around your shoulder joint.
First Steps: Early-Stage Post-Operative Shoulder Exercises
In the initial days after surgery, rest is crucial. Your shoulder will likely be immobilised in a sling, and movement will be minimal. However, this doesn’t mean doing nothing at all! Early-stage rehabilitation focuses on maintaining mobility in the surrounding joints like your elbow, wrist, and hand, as well as gentle post-operative shoulder exercises that don’t stress the surgical repair.
Some of these early exercises include:
- Pendulum swings: Stand and let your arm hang down. Gently move it in small circles to encourage passive motion.
- Scapular setting: Engage your shoulder blades by gently pulling them down and back. This helps maintain scapular control without stressing the shoulder joint.
- Hand squeezes: Using a soft ball, squeeze and release to keep circulation flowing in your arm and hand.
These gentle movements help keep blood circulating and prevent stiffness in the unaffected areas while your shoulder heals.
Intermediate Rehab: Gaining Motion and Stability
Once your surgeon gives the go-ahead, you’ll begin shoulder physiotherapy focused on gradually improving your range of motion. During this stage, your therapist may introduce passive exercises where they move your arm for you, slowly increasing how far your shoulder can move.
As you progress, you’ll work on active-assisted exercises where you use tools like pulleys or a stick to help guide your shoulder through motions. Gradually, you’ll move to active exercises where you control the movements.
Key exercises during this phase may include:
- Shoulder flexion with a stick: Use a stick to assist your shoulder as you lift your arm in front of you.
- External rotation with a towel: Holding a towel behind your back with one hand, gently pull the other hand up to stretch the shoulder.
- Wall climbs: Face a wall and use your fingers to “walk” up as far as you comfortably can, then lower down slowly.
These exercises promote flexibility while building the foundation for more advanced strength work.
Advanced Rehabilitation: Building Strength
As you move further along in your rehab after shoulder surgery, the focus will shift towards strengthening the muscles around the shoulder joint. Strong muscles are essential to support the joint and prevent further injury. Your physiotherapist will guide you through a series of exercises aimed at rebuilding shoulder strength and stability.
Exercises at this stage may include:
- Resistance band rows: Attach a resistance band to a stable surface, pull it towards you while keeping your elbows close to your sides.
- Scaption lifts: Holding light weights, lift your arms in a “V” shape to shoulder height, focusing on controlled movements.
- External rotations: Using a resistance band or a cable machine, rotate your arm outward to strengthen the rotator cuff.
These movements help build the strength and stability needed for daily tasks and more demanding activities.
Tailoring Your Rehabilitation Plan
One thing to keep in mind during your recovery is that your rehabilitation plan should be tailored to your specific needs. Not every surgery or shoulder injury is the same, and your exercises will likely be modified based on your progress and how your shoulder responds to therapy.
Here are a few factors that influence your rehab plan:
- Type of surgery: More complex surgeries like rotator cuff repairs often require a slower, more conservative approach.
- Age: Older adults may need a longer recovery time and different exercises to accommodate age-related changes.
- Activity level: Athletes or those with physically demanding jobs may need more intense rehab to return to their previous level of activity.
Always keep the lines of communication open with your physiotherapist to ensure that your rehab stays on track.
Why Consistency is Essential
Consistency is key when it comes to shoulder rehabilitation. Skipping exercises or failing to attend therapy sessions can set back your progress. It’s also important to give your shoulder time to heal between exercises, so you’re not overworking it.
Some tips for staying consistent include:
- Set reminders: Keep a schedule for your exercises to ensure you’re sticking to your routine.
- Listen to your body: Pay attention to how your shoulder feels and adjust as needed. If you’re too tired or in pain, it’s okay to take a break.
- Celebrate small wins: Tracking your progress, no matter how small, can motivate you to keep going.
How to Prevent Future Shoulder Issues
Once you’ve completed your rehabilitation, it’s important to continue exercising to maintain shoulder health. Shoulder muscles and joints are used daily, so strengthening them can help prevent future injuries.
Here are a few tips for preventing future shoulder problems:
- Warm-up before physical activity: Always stretch and warm up your shoulder before engaging in strenuous activities like sports or lifting.
- Strengthen your rotator cuff: The rotator cuff is often the weakest link in the shoulder. Regularly perform exercises to keep it strong.
- Maintain good posture: Poor posture can place additional stress on your shoulders, leading to pain and injury over time.
Post-Surgery Shoulder Physiotherapy FAQs
It’s natural to have questions about your shoulder rehabilitation process. Here are some common queries that patients often ask:
How long does it take to recover fully from shoulder surgery?
Recovery times vary, but most people can expect to see significant improvements after 3 to 6 months, depending on the surgery’s complexity and how closely you follow your rehabilitation plan.
Can I do rehab exercises on my own?
While it’s essential to follow your physiotherapist’s instructions, many exercises can be done at home once you’ve been shown the correct technique. Always consult your therapist before attempting new exercises.
Will I regain full movement in my shoulder?
In many cases, patients can regain most, if not all, of their shoulder mobility. However, this depends on the extent of the surgery and your commitment to rehab.
Is it normal to feel pain during exercises?
Some discomfort is normal, but you should stop if you feel sharp pain. Let your physiotherapist know if pain persists or worsens.
Ready to Get Back to Your Best?
Recovery from shoulder surgery is a process that takes time, effort, and the right physiotherapy recovery plan. By sticking to your post-operative shoulder exercises and working closely with your therapist, you’ll improve your chances of regaining full mobility and strength. If you’re looking for expert guidance or need personalised help, the team at Melbourne Hand Therapy is here to support you every step of the way. Whether you’re in the early stages of recovery or looking to prevent future injuries, we’ve got you covered. Why wait?
Please call us today (03) 9899 8490 or leave an enquiry and we will get back to you as soon as possible.