Exercises after shoulder replacement: a stage-by-stage home guide

Published October 31, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → After shoulder replacement

Exercises after shoulder replacement: a stage-by-stage home guide

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Shoulder replacement replaces the worn ball and socket of the shoulder joint. In a standard (anatomic) total shoulder replacement, the new parts copy the normal shape. In a reverse shoulder replacement, the ball and socket are switched, which is often used when the rotator cuff is badly torn or a previous replacement has failed.

Because the two operations work differently, they have different early precautions. After an anatomic replacement, a tendon at the front of the shoulder is usually protected, so turning the arm outward is limited at first. After a reverse replacement, reaching behind your back and pushing through the arm are usually avoided early, because they can raise the risk of dislocation.

Gentle physical therapy usually starts soon after the operation. Most people keep improving for many months.

Your surgical team comes first. Your surgeon’s and physical therapist’s instructions come first. Limits depend on the type of replacement, your implant, the state of your rotator cuff and any repairs done at surgery, and they differ between hospitals.
On this page

  1. Stage 1: Protect and gently move
  2. Stage 2: Start moving the arm yourself
  3. Stage 3: Build strength
  4. Videos
  5. What to expect
  6. When to get help
Weeks 0–3 (while you are in the sling)

Stage 1: Protect and gently move

Keep the shoulder from stiffening with gentle, assisted movement inside your safe limits.

  1. Scapular Squeezes & Posture Correction

    Gently move your shoulder blades back and down. This can usually be done in or out of the sling.

    Typical dose: Hold 5 seconds, 10 times, 3–4 times a day6

  2. Pendulum Exercise (Codman)

    Lean on a worktop and let the arm hang. Some teams wait 3 weeks before pendulums after a reverse replacement, so only do these if your team has included them.

    Typical dose: 5–10 gentle swings in each direction, 3–4 times a day, as pain allows3,4

  3. Shoulder Wand (Cane) Exercises

    Lying down, use your good arm and a stick to lift the operated arm, without forcing it or producing a stretch. Keep turning-out movements within the limit your team gives you (often neutral to 30 degrees early on).

    Typical dose: 10 repetitions, 3 times a day, unless your physical therapist advises otherwise2,4,7

  4. Table Slide (Shoulder Flexion)

    Table-supported forward lifting is used early in one NHS anatomic replacement program. Let the table take the weight of your arm.

    Typical dose: 5–10 slow slides, 3–4 times a day, within your team’s limits2

  • Most people need the sling for the first 2 to 6 weeks. It is taken off for exercises and washing.1
  • Do not push up from a bed or chair with the operated arm. One NHS reverse replacement leaflet says to avoid pushing down through the arm, including leaning on a walking stick, for 6 weeks.1,5
  • After a reverse replacement, avoid reaching behind your back for 6 weeks, for example fastening a bra or scratching your back.3,4,6
  • After an anatomic replacement, turning the arm outward is usually limited for the first 6 weeks to protect the tendon at the front of the shoulder.2
  • Do not lift anything heavier than a glass of water for the first 2 to 6 weeks.1
About weeks 3–6 (when your team says)

Stage 2: Start moving the arm yourself

Move from assisted to active movement and start gentle muscle work.

  1. Side-Lying External Rotation

    Lying on your good side with the elbow bent at 90 degrees, turn the forearm out only within your allowed range. One NHS reverse replacement program starts this from about 2 weeks.

    Typical dose: 5–10 repetitions, 3–4 times a day, with no weight4

  2. Shoulder Isometric Exercises

    Push against a door frame without the arm moving. After an anatomic replacement, inward pushes are usually left until about 6 weeks.

    Typical dose: Gentle, low-effort pushes that do not cause pain, as your physical therapist sets2,3,5

  • Do not place your arm in any extreme position for the first 6 weeks.1
  • Keep daily tasks below shoulder height in the early weeks.2,3
  • Do not force any movement. Overusing the shoulder too early can cause lasting loss of motion.1,7
From about 6 weeks (reverse) or 8–12 weeks (anatomic), as your team advises

Stage 3: Build strength

Gradually strengthen the shoulder for everyday tasks.

  1. Resistance Band External Rotation

    Keep your elbow at your side. NHS programs start strengthening through range at about 6 weeks after reverse and 8–12 weeks after anatomic replacement.

    Typical dose: Start with the lightest band, 5–10 slow repetitions, building up as your physical therapist advises2,3

  2. Wall Pushups Strength Exercise

    Low-load wall presses are started at 6–8 weeks in one NHS anatomic replacement program. Check with your team first if you have a reverse replacement.

    Typical dose: A few gentle, low-load repetitions, building up slowly2

  • Light lifting usually starts around 6 weeks.2,3
  • After an anatomic replacement, heavy lifting usually waits until about 6 months. After a reverse replacement, heavy lifting is generally not recommended.2,3
  • Avoid contact sports and repeated heavy lifting after any shoulder replacement.1

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). The exercises on this page with typical starting amounts, boxes for your surgical team or physical therapist to write your plan, and a 6-week tracker. Only do what your team has cleared.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Scapular Squeezes & Posture Correction. Full steps, cues and safety notes: Scapular Squeezes & Posture Correction page.
Play video
Side-Lying External Rotation. Full steps, cues and safety notes: Side-Lying External Rotation page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
How long the sling stays on Usually 2 to 6 weeks. Hospitals vary, so follow your team’s advice.1,3,5
Early movement By about 3 weeks, at least half of your pre-surgery active movement has usually come back.2,4
Active movement By about 12 weeks most people can move the shoulder at least as well as before surgery.2,4
Driving Usually from at least 6 weeks, once you are out of the sling and can drive safely.3,4,5
Full recovery Improvement after a reverse replacement can continue for 12 months to 2 years.3,4
If progress stops A sudden loss of movement, or not reaching expected milestones, needs advice from your surgical team.2

What to avoid or change for now

  • Pushing up from a bed or chair with the operated arm in the first 6 weeks
  • Reaching behind your back early after a reverse replacement
  • Turning the arm outward beyond your limit early after an anatomic replacement
  • Lifting anything heavier than a glass of water in the first weeks
  • Forcing stretches, contact sports and repeated heavy lifting

When to get help

  • The wound becomes red, oozy or more painful4
  • A high temperature, or redness, swelling, tenderness or oozing at the wound or nerve block injection site (possible infection)1,4
  • New numbness or weakness in the arm, or numbness that does not go away after the nerve block should have worn off4
  • A significant increase in pain, or a sudden loss of shoulder movement, especially if the shoulder looks a different shape (the replacement can dislocate: get urgent review)1,2,4
  • Throbbing pain and swelling in a calf, thigh or arm, with red or darkened skin (possible blood clot: get urgent medical advice)8
  • Chest pain or sudden shortness of breath (call 911)8

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: After rotator cuff repair, After ACL reconstruction, After an ankle fracture, or see all conditions.

Need a physio or physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

What is the difference between an anatomic and a reverse shoulder replacement?

An anatomic replacement copies the normal ball and socket. A reverse replacement switches them, and is often used when the rotator cuff is badly torn. The early precautions are different, so ask your team which one you have.

Can I put my hand behind my back after a reverse shoulder replacement?

NHS programs usually say to avoid reaching behind your back for about 6 weeks after a reverse replacement. Check with your own team.

How long do I wear a sling after shoulder replacement?

Usually 2 to 6 weeks, depending on your surgeon and the type of replacement.

When can I drive after shoulder replacement?

Usually from about 6 weeks, once you no longer need the sling and can control the car safely.

How long does recovery take?

Most people can move the shoulder at least as well as before surgery by about 12 weeks. Improvement can continue for 1 to 2 years.

Sources

  1. AAOS OrthoInfo: Shoulder Joint Replacement
  2. Robert Jones and Agnes Hunt Orthopaedic Hospital NHS Foundation Trust: Total shoulder replacement rehabilitation guideline
  3. Robert Jones and Agnes Hunt Orthopaedic Hospital NHS Foundation Trust: Reverse shoulder replacement rehabilitation guideline
  4. James Paget University Hospitals NHS Foundation Trust: Reverse shoulder replacement (patient leaflet)
  5. Royal Berkshire NHS Foundation Trust: Reverse geometry shoulder replacement: discharge advice
  6. Swansea Bay University Health Board (NHS Wales): Recovering from a reverse total shoulder replacement
  7. University Hospitals Birmingham NHS Foundation Trust: Reverse total shoulder replacement: physiotherapy
  8. NHS (nhs.uk): Deep vein thrombosis (DVT)

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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