BOSSHIN Shoulder Exercises at Home: Forward Flexion & External Rotation

Instructions:
1) While laying on you back with a cane (or similar object), raise your arms straight over your head. Make sure you keep your elbows straight. When you feel a good stretch (5/10, on a pain scale should be the maximum) hold for 30-45 seconds, and return your arms to neutral.
2) Next, with your elbows by your side, put one end of the cane (or similar object) in the palm of hand on your surgical arm. While keeping your elbow by your side, rotate your hand away from your body feeling a similar stretch as the one describe in part 1. Again, hold for 30-45 seconds.
3) Repeat back and forth between these two exercises, ideally about twenty times a day. You do not have to do them all at once.
4) You should be making slow progress everyday. Any stretching that is too hard or painful that causes a decrease in your motion on the following day signifies that you are stretching too forceful.
These are typical ranges for repetitions, frequency and resistance. Your physical therapist and/or physician may adjust these parameters to meet your specific needs.