If you do have shoulder pain in Altoona, it is very important to get in to the office and get checked to make sure you can do these exercises without risking injury. You may need to start light with passive and active shoulder range of motion. If those don’t cause pain you can try the following exercises.

1) Codman’s Pendulum- Shoulder mobilization and strengthening. Lean on table, let injured arm hang with a weight. Swing arm forward- back, side-side, circles. Try also ABCs. Do this 5x/week morning and night.

2) Internal Rotation- Hold injured shoulder against side with elbow at 90 degrees. Pull band/weight across body keeping arm by side through exercise. Do 2 sets, 8-10 reps morning and night

3) External Rotation- Hold injured shoulder against side with elbow at 90 degrees. Pull band/weight away from body keeping arm by side and at 90 degrees through exercise.Do 2 sets, of 8-10 reps

4) Mid back exercise– mid back exercises are very important for shoulder problems. When we have weak back muscles our shoulders round forward, not leaving much room for shoulder muscles to move freely when raising arms. It is very important to bring shoulders back and down which will allow your arm to raise easier without pain.