The shoulder exercises are primarily performed to increase the range of motion in the shoulder. The wall climbing exercises are performed in different angles to work your rotator cuff muscles in different directions.
1. Wall Climbing Exercises:
a. Climbing the Front Wall – Facing the Wall
1. Stand facing the wall, with your toes about 8 or 10 inches away from the baseboard. Place your hands on the wall at about eye level. This is your starting position.
2. Walk your fingers up the wall, climbing as high as you can. Feel your shoulder joint and arm muscles working together. Walk your hands straight up the wall, without going off at an angle. Move your body towards the wall, if you are able to reach up that high. Hold your hands at the highest point you can manage for about 15 seconds.
3. Relax your arms and let them slide down to your starting position.
Repeat the Front Wall Climb 3 to 5 times. Your goal is to be able to raise your arms overhead as far as possible.
b. Climbing the Side Wall – Side to the Wall
1. Stand with your shoulder side ways to the wall, with your heel about 8 or 10 inches away from the baseboard. Place one hand on the wall at about eye level. Move this hand about 2 hand widths forward (or at a 30 degree angle from your body). This is your starting position.
2. Now walk your fingers up the wall, climbing as high as you can. Feel your shoulder joint rotating and your upper arm muscles stretching. Walk your hand up the wall, straightening your elbow as you go. Move your body towards the wall, if you are able to reach higher. Hold your hand as high as you can manage for about 15 seconds.
3. Relax your arm and resume your starting position.
Repeat the Side Wall Climb 3 to 5 times with each arm. This helps work your shoulder joint and upper arm muscles for greater flexibility. Increase the repetitions as you get comfortable with the exercises.
2. Codman’s Pendulum exercises:
The purpose of this exercise is to relax the muscles in your shoulder, in order to relieve pain and to increase motion.
1. Stand and hold onto a sturdy chair with your good arm or seated and let your arm hang. Bend forward at the waist and bend your knees to help protect your back. Relax your weak arm, let it hang limp. Relax your shoulder blade and let it drop.
2. Keep your shoulder relaxed and use body motion to swing your arm in small circles. Stand tall and relaxed. Repeat motion and change direction of circles. The duration of the circles should initially be 30 seconds and eventually progress to 3-5 minutes.
3. Overhead Triceps muscle stretch:
Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand. Pull elbow back and toward head. Hold stretch. Repeat with opposite arm. Take a look at the picture below:
4. Posterior Capsule Stretch:
Bring the arm across your body and support with the opposite arm and push on the elbow to get a maximum stretch.
5. Pectoralis Stretch-wall stretching:
Stand next to a wall, extending your arm along it. Rotate your body away.
6. Shoulder Strengthening:
Please refer to the pictures. You are standing tall and pushing the arm against the wall. Just push with the shoulder itself and not with your whole body. Try to hold the stretches for about 5-10 seconds. Perform about 10 repetitions or to your tolerance.