To get your shoulder moving again after breast surgery, try this towel stretch - it works your shoulder joint for internal rotation. Doing the towel stretch twice a day will improve your shoulder flexibility and range of motion.
Towel Stretch - Standing Exercise
For the towel stretch, you'll need a long soft bath towel. During this exercise you will use one arm to passively exercise the other. Do not bend forward, twist your body, or stretch to the point of pain as you do the towel stretch. Your goal is to loosen up your affected shoulder, so you can reach the middle of your upper back.
- Stand up straight with the towel draped across your right shoulder. Hold the front of the towel in your right hand, and the back of the towel in your left hand, behind your back. You're now in your starting position.
- Use your right hand to gently pull down on the towel. This will stretch your left arm and cause your left shoulder to rotate. When you feel your left arm stretching, hold that position for about 30 seconds and then relax.
Do the towel stretch 3 times, then switch arms. Stretch your other arm 3 times. Do the towel stretch twice a day. If you don't see improvement right away, don't worry - shoulder rotation can take several weeks to restore. Just do your best and keep to your regular exercise schedule.
