I was diagnosed with a micro tear in my left shoulder capsule, so I had to have surgery. When I couldn’t use my left shoulder, my right shoulder was loaded and over time, my right shoulder started to hurt. My doctor said that there is no tear in my right shoulder, but there may be a tear in my dominant shoulder due to microtrauma in the future and he suggested physical therapy exercises to me. These exercises are simple rehabilitation exercises that provide flexibility, range of motion and stabilization. By doing these exercises for 3 months, I made good progress and healed my right shoulder without surgery. For now I only do these exercises before my shoulder workout, it takes 10-15 minutes in total.
I’ve researched, put together and programmed these exercises on the internet before, I’ll leave them here for you, I still recommend consulting a healthcare professional, I hope they’ll be of use to you.
1- Shoulder pendulum
2- Arm circles
3- Wall Slides
4- Internal rotation
5- External rotation
6- Towel shoulder stretch
7- Doorway stretch
8- Reverse shoulder stretch