Shoulders Do’s and Don’ts

  1. Do keep your elbows in front of or at the side of your body. Avoid reaching behind you with your palm up or down. Turn your body and reach out to the front of you.
  2. Do avoid reaching too far out or away from your body. Move closer to an object before attempting to pick it up.
  3. Don’t attempt to reach above your head. Try to limit the amount of weight that you pick up. Make sure that your elbows stay below the level of your shoulders
  4. Don’t attempt to perform “lat pulls” behind your head. Pull the bar in front of your head and torso. Going behind your head cause shoulder irritation as well as neck pain.
  5. Do avoid sitting for long periods of time at your computer or desk. Getting up and moving for 5 minutes every hour can reduce shoulder pain as well as other problems.
  6. Don’t perform bench presses where the bar comes all the way down to your chest. Stop at least 6 inches above. You can use a towel roll on your chest. Don’t allow your elbow to drop below the level of you thoracic spine.
  7. When performing exercises, don’t have thumbs or palms down. Always do them with the thumb pointed to the ceiling or up.
  8. Do perform all of your home exercises that your therapist has provided. If you have question, ask them on your next visit.
  9. Do ice after your exercises for at least 10-15 minutes.
  10. If an exercise hurts, stop and consult with your provider