Exercises from the academy site (AAOS) that you can do at home

Exercise Guide following Shoulder Surgery

Regular exercises to restore your normal shoulder motion and flexibility and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise from 10 to 15 minutes 2 or 3 times a day during your early recovery period.

The key following surgery is to first regain normal and full functional ROM. Strengthening exercises should not be initiated until the range of motion is nearly normal. Maintain the wall stretches as long as possible. If you do not exercise at home after your surgery, you might develop a frozen shoulder. Once adequate range is attained, a progressive and supervised strengthening program will be initiated.

As you increase the intensity of your exercise program, you may experience temporary set-backs because of inflammation. Remember to follow a STEP-WISE PROGRESSION. Progress in very small steps and never large increases in intensity. If you swell or hurt after a particular exercise activity, you should lessen or stop the activity until you feel better. You should rest, ice and take an anti-inflammatory. Contact us if the symptoms persist.

Now it's off to the races!!

Dr. Steve Mora, MD
 

From the American Academy of Orthopaedic Surgery Web Site

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Pendulum, Circular - Bend forward 90 degrees at the waist, using a table for support. Pretend you are picking up a coin off the ground. Rock body in a circular pattern to move arm clockwise 10 times, then counterclockwise 10 times. Do 3 sessions a day.
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Shoulder Flexion (Assistive) - Clasp hands together and lift arms above head. It is important that your good arm does the majority of the work. Can be done lying down (drawing A) or sitting (drawing B). Keep elbows as straight as possible. Repeat 10 to 20 times. Do 3 sessions a day.
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Supported Shoulder Rotation - Keep elbow in place and shoulder blades down and together. Slide forearm back and forth. Repeat 10 times. Do 3 sessions a day.
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Finger Crawl Up the Wall Exercise (Active) - With elbow straight, use fingers to "crawl" up wall or door frame as far as possible. Hold 10 seconds. Repeat 3 times. Do 3 sessions a day.
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Shoulder Internal Rotation (Active) - Bring hand behind back and across to opposite side. Repeat 10 times. Do 3 sessions a day.
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Shoulder Flexion (Active) - Raise arm to point to ceiling, keeping elbows straight. Hold 10 seconds. Repeat 3 times. Do 3 sessions a day.
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Shoulder Abduction (Active) - Raise arm out to side, elbow straight and palm downward. Do not shrug shoulder or tilt trunk. Hold 10 seconds. Repeat 3 times. Do 3 sessions a day.
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Shoulder Extension (Isometric) - Stand with your back against the wall and your arms straight at your sides. Keeping your elbows straight, push your arms back into the wall. Hold for 5 seconds, then relax. Repeat 10 times.
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Shoulder Internal Rotation - Keep elbow bent at 90 degrees. Holding light weight, raise hand toward stomach. Slowly return. Repeat 10 times. Do 3 sessions a day.
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Shoulder External Rotation - Keep elbow bent at 90 degrees at side. Holding light weight, raise hand away from stomach. Slowly return. Repeat 10 times. Do 3 sessions a day.
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Shoulder Abduction (Isometric) - Resist upward motion to the side, push arm against back of chair. Hold 5 seconds. Repeat 10 times. Do 3 sessions a day.