Recovering from shoulder surgery is a journey-one that requires patience, commitment, and the right guidance. Whether you’ve undergone rotator cuff repair, shoulder arthroscopy, stabilization surgery, or a decompression procedure, the weeks and months after your operation matter just as much as the surgery itself.
As an orthopedic surgeon in Dubai, I see many patients who feel excited to finally be “fixed,” yet worried about what comes next.
The truth is this:
Your post-surgery exercises are just as important as the surgery itself.
They help restore strength, mobility, and confidence-allowing you to return to daily life, sports, lifting your children, or simply reaching up to a cupboard without discomfort.
In this comprehensive guide, I’ll explain why these exercises matter, when to start them, how to perform them safely, and provide a step-by-step post-surgery shoulder exercise program built for real patients.
Why Shoulder Exercises After Surgery Are Essential
1. They Restore Your Range of Motion
Surgery often requires rest and immobilization. While this protects the shoulder, it also causes stiffness. Exercises gently “wake up” the joint, helping you regain the ability to lift your arm, reach behind your back, or rotate your shoulder comfortably.
2. They Prevent Muscle Weakness
The shoulder has more than 15 different muscles working together. After surgery, these muscles quickly weaken, especially the rotator cuff and scapular stabilizers. Strengthening exercises prevent long-term weakness and protect the repaired structures.
3. They Reduce Pain and Swelling
Movement encourages blood flow, helps reduce swelling, and prevents painful secondary stiffness—something I commonly see in patients who keep their arm immobilized for too long.
4. They Prevent Re-Injury
A strong shoulder is a stable shoulder. Proper rehabilitation reduces the risk of future tears, instability, or chronic discomfort.
When Should You Start Shoulder Exercises After Surgery?
Every patient is different. The timing depends on:
- Type of surgery (rotator cuff, stabilization, decompression, etc.)
- Tissue quality
- Extent of repair
- Your individual healing response
However, here’s a general guideline:
Phase 1 – Passive Movement (Week 1–3)
Your physiotherapist or the opposite arm moves the shoulder gently.
Goal: protect repair, reduce stiffness.
Phase 2 – Active-Assisted Movement (Week 3–6)
You start using your muscles with support from your other arm or tools like a dowel rod.
Phase 3 – Active Exercises (Week 6–10)
You lift your own arm without support.
Phase 4 – Strengthening (Week 10 onwards)
You start resistance bands, light weights, and stability exercises.
Important:
Always follow your personal rehabilitation plan. Never jump ahead—doing too much too soon can delay healing or damage the repair.
The Complete Shoulder Exercise Program After Surgery
Below is a safe, structured program patients in Dubai commonly follow at my clinic. Always perform these exercises only after your physiotherapist or surgeon approves them.
Phase 1 – Passive Range of Motion (Early Stage)
(Typically Week 1–3)
These exercises keep the joint mobile without stressing the repaired tissues.
1. Pendulum Circles (Codman’s Exercise)
How to do it:
- Stand leaning forward 90°, supporting yourself with your other hand.
- Let your surgical arm hang relaxed.
- Gently move your hips in a circular motion.
- Your arm swings like a pendulum.
Reps: 1 minute clockwise + 1 minute counterclockwise, 3–5 times daily.
Why it helps:
Improves joint lubrication, reduces stiffness, and promotes healing safely.
2. Assisted Shoulder Elevation (Lying or Sitting)
How to do it:
- Lie down or sit upright.
- Interlock your hands.
- Use your healthy arm to lift both arms upward.
- Hold for 10–20 seconds.
- Lower slowly.
Reps: 10–20 repetitions, 3 sessions daily.
Tip:
Keep elbows straight and use pain as your guide—no forcing.
3. Supported External Rotation
How to do it:
- Keep elbow tucked to your side.
- Slide your forearm outward on a table OR gently assist with a stick.
Reps: 10 repetitions, 3 sessions daily.
Note:
Some surgeries limit external rotation early on—always confirm with your doctor.
4. Towel-Assisted Internal Rotation
How to do it:
- Hold a towel behind your back with both hands.
- Use your healthy arm to guide the surgical arm upwards gently.
Reps: 10 repetitions, 3 sessions daily.
Phase 2 – Active-Assisted Exercise Program (Week 3–6)
During this stage, the shoulder begins to work again, but still with support.
H3: 5. Finger Walk (Wall Climb Exercise)
How to do it:
- Face a wall.
- “Walk” your fingers upward as high as comfortable.
- Pause 10–20 seconds.
- Walk back down.
Reps: 5–10 repetitions, 3 times daily.
This exercise is excellent for regaining overhead reach gradually.
6. Table Slide Into Abduction
How to do it:
- Sit beside a table.
- Place your forearm on the surface.
- Slide your arm outward as you gently lean toward the table.
Reps: 12–20 repetitions, 3 times daily.
Great for opening the shoulder and improving functional range.
Phase 3 – Active Range of Motion Exercises (Week 6–10)
Here you start using your shoulder muscles without external support.
7. Shoulder Forward Elevation (Active)
How to do it:
- Lift your arm forward to the ceiling, leading with the thumb.
- Hold for 10 seconds.
- Lower slowly.
Reps: 5–10 repetitions, 3 sessions daily.
Tip:
Avoid shrugging—keep your shoulder blade low and stable.
8. Active Shoulder Abduction
How to do it:
- Lift your arm out to the side with palm down.
- Do not tilt your trunk.
- Raise to shoulder height.
Reps: 3–10 repetitions, depending on comfort.
Note:
Not recommended for some repairs—your therapist will guide you.
Phase 4 – Strengthening Phase (From Week 10 Onwards)
Once the repair is stable and mobility is restored, strengthening becomes the priority.
9. Isometric Shoulder Exercises
These strengthen without movement—safe for early strengthening.
A. Shoulder Extension Isometric
- Stand against a wall.
- Push arms back gently.
- Hold 5 seconds.
B. External Rotation Isometric
- Stand with your elbow bent at 90°.
- Press the back of your hand against a wall.
C. Internal Rotation Isometric
- Press your palm into a doorway.
D. Adduction Isometric (Pillow Squeeze)
- Place a pillow between your arm and chest.
- Squeeze gently for 5 seconds.
Reps: 10 per session, 3 sessions daily.
10. Band Rows (For Posture & Scapular Control)
How to do it:
- Attach a resistance band to a stable point.
- Pull your elbow behind you.
- Squeeze your shoulder blade.
Reps: 12–15 repetitions, 2–3 sets.
Helps stabilize the shoulder and improves posture—especially for desk workers in Dubai.
11. External Rotation with Light Weight
How to do it:
- Lie on your non-surgical side.
- Bend elbow 90°.
- Lift your hand away from your stomach.
- Lower slowly.
Reps: 10–12 repetitions, 2–3 sets.
12. Internal Rotation Strengthening
How to do it:
- Lie on the surgical side.
- Bend elbow 90°.
- Lift your hand toward your stomach.
Reps: 10–12 repetitions, 2–3 sets.
13. Wall Push-Ups
How to do it:
- Stand arm’s length from a wall.
- Perform controlled push-ups.
- Keep elbows slightly tucked.
Reps: 10 repetitions, 2 sets.
This improves overall shoulder girdle strength and stability.
How Long Does Recovery Take?
Recovery depends on your surgery:
| Type of Shoulder Surgery | Estimated Recovery Time |
|---|---|
| Subacromial Decompression | 4–6 months |
| Shoulder Stabilization | 4–6 months |
| Rotator Cuff Repair | 6–9 months |
| Shoulder Replacement | 9–12 months |
Keep in mind:
Progress is not linear. Some days will feel great; others may feel slow. This is normal.
Tips for a Successful Shoulder Recovery
1. Follow Your Plan Strictly
Skipping exercises slows recovery; doing too much too early causes damage.
2. Ice After Exercise
Reduces swelling and pain—especially helpful in the first 6–8 weeks.
3. Avoid Sudden, Jerky Movements
The repaired tissues need time to regain strength.
4. Good Posture Matters
If you sit at a desk all day, try to keep your shoulders relaxed and back.
5. Sleep with Support
Use a pillow under your arm for comfort the first few weeks.
Common FAQs About Post-Surgery Shoulder Exercises
1. When can I start lifting weights again?
Light strengthening begins around week 10–12, but heavy weightlifting usually waits until 4–6 months.
2. Is pain normal during exercises?
Mild discomfort is expected. Sharp, intense, or lingering pain is not—stop and contact your doctor.
3. What if my shoulder feels stiff despite exercising?
This is common. Pendulum exercises, table slides, and early mobility work help significantly.
4. Can I drive after shoulder surgery?
Most patients resume driving between 4–6 weeks, depending on surgery type and mobility.
5. When will I be fully back to sports?
Low-impact sports around 3–4 months; overhead and contact sports 6–9 months.
A Final Word From Dr. Usama Saleh
Recovering from shoulder surgery is a partnership. Your commitment, combined with the right medical guidance, ensures the best long-term results.
If you’ve recently had shoulder surgery or are preparing for one, I’m here to support you every step of the way—from diagnosis to full recovery.
You don’t need to go through this journey alone.
Let’s rebuild your shoulder safely and confidently.
📞 Book an Appointment with Dr. Usama Saleh
If you’re struggling with shoulder pain, stiffness, or recovering from surgery, I’d be happy to help.
Click here to book your consultation and start your personalized recovery plan.
About Dr. Usama Saleh
If you’re recovering from ACL surgery or still exploring your treatment options, choosing the right orthopedic specialist can make all the difference. Dr. Usama Saleh is a leading Consultant Orthopedic Surgeon in Dubai, known for his expertise in knee injuries, ACL reconstruction, sports medicine, and advanced arthroscopic procedures.
He combines evidence-based techniques with a personalized approach to help patients return to their active lifestyles safely and confidently. Whether you are an athlete, a weekend runner, or someone simply trying to get back to pain-free daily movement, Dr. Usama ensures a clear recovery roadmap and continuous support throughout your rehabilitation journey.
Book Your Consultation
If you want expert guidance on your ACL recovery-or need a second opinion before deciding on surgery—you can schedule a consultation with Dr. Usama Saleh today.
👉 Book your appointment now and start your path toward a stronger, more stable knee.
