Safety First!
- Always consult your healthcare provider or PT before beginning or progressing exercises.
- Stop any move that causes pain—not just discomfort or a gentle stretch.
- Move slowly with intention, focusing on smooth, controlled reps.
1. “Recover & Restore:” Immediate Post-Injury Mobility
Goal: Reduce stiffness, maintain gentle movement, and boost circulation without strain.
Frequency: 2–3 times daily, as tolerated.
| Exercise | Description |
|---|---|
| Wrist Circles | Seated or lying, gently rotate the wrist clockwise/counterclockwise in pain-free range. |
| Finger Flex & Stretch | Slowly make a fist, then stretch fingers wide. Hold 3 seconds each. |
| Elbow Flexion & Extension | Support upper arm, gently bend and straighten elbow, stopping before pain. |
| Passive Shoulder Pendulum | Lean forward with good support, let injured arm hang, gently swing in circles and side-to-side. |
| Forearm Supination/Pronation | With elbow at side, bent 90°, rotate palm up (“soup”) and down (“pour”), moving only the forearm. |
Why it works:
Gentle movements prevent stiffness, promote healing blood flow, and kickstart recovery—all while staying within safe limits.
2. “Rebuild & Reactivate:” Mid-Recovery Strength & Stability
Goal: Reactivate muscles, restore strength, and begin functional movement with light resistance.
Frequency: 3–4 times per week, progressing as strength returns.
| Exercise | Description |
|---|---|
| Isometric Grip Squeeze | Hold a tennis ball or towel roll, squeeze gently for 5 seconds, release and repeat. |
| Wall Push-Ups | Stand facing wall, hands at shoulder height, lower in a controlled motion, push away. |
| Banded Elbow Curls | Attach resistance band under foot, grasp with injured arm, curl up and down carefully. |
| Wrist Flexion/Extension with Light Resistance | Use light can or band, move wrist up (flexion), then down (extension), repeat slow and steady. |
| Towel Shoulder External Rotation | Tuck towel under arm, elbow at side, rotate forearm outward, pause, return. |
Why it works:
These exercises bring your supporting muscles back online, safely loading tendons and joints while protecting healing tissues.
3. “Ready, Set, Return:” Pre-Activity Power & Control
Goal: Prepare your arm for everyday activities or returning to sport/exercise with dynamic, functional movement.
Frequency: 3–4 times per week, as tolerated.
| Exercise | Description |
|---|---|
| Incline Push-Ups or Tabletop Dips | Progress from wall to countertop or knee push-ups to build further strength, or do dips with feet on floor. |
| Resistance Band Rows/Presses | Attach band to a door, perform rowing (pull) and pressing (push) motions with good form. |
| Plank Shoulder Taps | In plank position (knees or full), tap opposite shoulder, resisting trunk twist. |
| Closed-Chain Arm Circles | Stand facing wall, place hand flat, make small controlled circles with arm extended. |
| Farmer Carry (with Light Weight) | Carry a light dumbbell or household object, arm at side, 1 min walk, switch sides. |
Why it works:
Focuses on strength, control, and endurance—mimicking real-world tasks to ensure your arm is truly ready for normal life or sport.
Quick FAQ
Can I “feel the burn” during arm rehab?
You can expect gentle fatigue, but sharp or deep pain is a bad sign—stop and consult your provider.
What if swelling returns or I hit a setback?
Pause, ice, and regress. Some days will be tougher—and that’s normal. Progress isn’t always linear!
How soon will I be at full strength?
Consistency is key. Listen to your body and celebrate each stage—safe progress beats a risky shortcut every time.
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