Exercises & Recovery

1. Shoulder Strengthening

Shoulder Shrugs (15 reps, 3 sets)

• Raise shoulders toward ears
• Hold 5 seconds
• Release slowly
• Add light weights as tolerated

Wall Push-Ups (10-15 reps, 3 sets)

• Stand arm's length from wall
• Place hands on wall at shoulder height
• Bend elbows, lean toward wall
• Push back to start

2. Arm & Grip Strength

Bicep Curls (12 reps, 3 sets)

• Use light dumbbells (3-10 lbs) or resistance bands
• Sit or stand on good leg
• Curl weight toward shoulder
• Lower slowly

Grip Strengthening (Hold 30 sec, 5 reps)

• Squeeze stress ball or grip strengthener
• Do throughout the day

3. Core Stability

Seated Twists (10 each side, 3 sets)

• Sit upright in chair
• Rotate torso left, then right
• Keep hips facing forward

Seated Marching (20 reps, 3 sets)

• Sit upright
• Lift good knee toward chest
• Alternate with lifting injured leg if allowed

Essential Daily Stretches

Do 2-3 times daily to prevent pain and stiffness

1. Shoulder Rolls (10 forward, 10 backward)

2. Neck Stretches (Hold 20 sec each direction)

• Tilt ear toward shoulder
• Look over shoulder
• Tuck chin to chest

3. Wrist Circles (10 each direction, both wrists)

4. Tricep Stretch (Hold 20 sec each arm)

• Raise arm overhead
• Bend elbow, hand behind head
• Gently push elbow with other hand

Gentle Range-of-Motion (Only if doctor approved)

If allowed, gentle movements may include:

• Ankle pumps: Point toes up/down (if ankle uninjured)
• Quad sets: Tighten thigh muscle, hold 5 sec
• Heel slides: Slowly bend/straighten knee while lying down

• Sharp pain in injured area
• Increased swelling or redness
• Dizziness or chest pain
• Numbness or tingling
• Severe fatigue
• Any unusual symptoms

If you experience any of these, stop immediately and contact your doctor.