If you are looking to rehabilitate your shoulder at home, it is important to first consult with a

healthcare professional to assess the extent of your injury and develop a safe and effective

rehabilitation program. However, there are some general guidelines and exercises that may

be helpful in promoting shoulder recovery:

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 1. Range of motion exercises: These exercises can help improve flexibility and reduce

stiffness in the shoulder joint. Examples include shoulder circles, pendulum swings,

and wall climbs.

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 2. Strengthening exercises:These exercises can help rebuild the strength of the

muscles and tendons in the shoulder. Examples include shoulder blade squeezes,

resistance band exercises, and push-ups against a wall.

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 3. Posture correction: Poor posture can contribute to shoulder pain and injury. Focus

on maintaining good posture throughout the day, including when sitting, standing,

and using electronic devices.

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4. Heat and ice therapy: Applying heat or ice to the shoulder can help reduce pain and

inflammation. The general thumb rule is use ice for acute injuries to prevent further

inflammation and for chronic niggles or prolonged aches and pains use moist heat. If

in doubt ice at any point is harmless if used judiciously. Au contraire, heat

application in acute / fresh trauma can aggravate the inflammation and swelling and

thereby prolong the recovery or even lead to blister formation. Use a heat pack or

warm towel for 15-20 minutes before exercising, and an ice pack or cold compress

for 15-20 minutes after exercising.

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5. Rest and recovery: It is important to allow your shoulder time to rest and recover between exercise sessions. Avoid overuse or repetitive movements that may exacerbate your symptoms.