This shows the exercise for your right shoulder. Switch sides for your left shoulder.
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Put a hand weight on the floor. Your healthcare provider will tell you what size hand weight to use. Usually start with about 1- to 2-pound weights.
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Lie on the floor on your side. Keep your upper arm extended on your side. Support your head and neck with a pillow or small folded towel to keep your neck and spine straight.
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With your hand closest to the floor, hold the hand weight and let your arm rest on the floor at a right angle. This is your starting position.
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Slowly raise the hand weight toward your chest, keeping your elbow bent at a right angle the entire time.
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Slowly lower the hand weight back to the starting position on the floor. Keep your elbow bent at a right angle.
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Repeat this exercise 8 to 10 times for 2 sets, or as instructed. As you get stronger, repeat the exercise 5 times for 3 sets. As the exercise becomes easier, add weight, 1 pound at a time up to 5 pounds, and start again with 2 sets of 8 to 10 repetitions.