Recovering from shoulder surgery takes time — and patience. Whether you’ve had rotator cuff repair, labral repair, shoulder stabilization, or another type of procedure, it’s normal to wonder how to stay strong while your shoulder heals. The good news is that with the right plan, you can maintain your strength and set yourself up for a successful recovery without putting your healing shoulder at risk.
Be Patient With the Healing Process
Every shoulder surgery — and every patient — is different. In the early stages of recovery, your job isn’t to build muscle; it’s to protect the surgical site and allow the tissue to heal. Trying to do too much too soon can put you at risk for complications or re-injury.
In most cases, there will be a period of immobilization, where your arm is placed in a sling. This can last anywhere from a few days to several weeks, depending on the type of surgery. During this time, your activity will be limited, but that doesn’t mean you can’t do anything to stay strong and engaged.
Focus on Lower Body and Core Strength
Just because your upper body is limited doesn’t mean you can’t stay active. Strengthening your lower body and core can help you maintain overall conditioning while your shoulder recovers.
Lower-body exercises may include:
- Seated leg presses or resistance band work (as cleared by your surgeon)
- Bodyweight squats or sit-to-stands from a chair
- Stationary bike workouts
- Core exercises that don’t require upper body strain (e.g., bridges, bird dogs, or heel taps)
These exercises help keep your circulation moving, reduce deconditioning, and support full-body strength while protecting your shoulder.
Use Your Non-operative Arm for Light Activity
Depending on your mobility and surgical side, you may be able to use your non-operative arm for light daily tasks and even basic strength training. Be cautious with any movements that cause your body to twist or shift weight onto the healing shoulder.
Examples of activities with your non-operative arm:
- Light resistance band work (with no shoulder rotation)
- Wrist, forearm, or bicep curls using light weights
- Gentle stretching of the non-operative shoulder and neck
Always check with your surgeon or physical therapist before starting any upper body movement, even on the unaffected side.
Begin Physical Therapy as Directed
Once your doctor clears you, physical therapy will be a critical part of your recovery plan. Your therapist will start with gentle range-of-motion exercises to reduce stiffness and improve flexibility. Over time, therapy will shift toward strengthening the shoulder muscles, improving stability, and helping you regain function.
What physical therapy may include (depending on stage):
- Passive and active-assisted range-of-motion exercises
- Isometric (static) strength work
- Resistance band exercises tailored to your stage of healing
- Functional movement patterns to restore safe use of the arm
Stick to your therapist’s instructions and avoid doing exercises on your own unless you’ve been cleared to do so. Overdoing it can undo the progress you’ve made.
Stay Consistent With Your Home Program
As your therapist provides you with at-home exercises, staying consistent is key. Even small, simple movements performed daily can make a big difference over time. Set a schedule and make your recovery routine part of your day, just like brushing your teeth or taking medication.
Eat Well to Support Muscle and Tissue Recovery
Don’t underestimate the role of nutrition in healing. A well-balanced diet with plenty of lean protein, fruits, vegetables, and whole grains can support muscle repair, reduce inflammation, and help you maintain your strength while you’re less active.
Also, stay hydrated and avoid excessive processed foods or alcohol, which can slow the healing process.
Avoid the Temptation to Rush
It’s natural to want to get back to normal as quickly as possible, but trying to regain strength too fast can lead to setbacks. Shoulder surgery recovery often follows a step-by-step progression for a reason. If you’re unsure about any movement or exercise, talk to your doctor or therapist before adding it to your routine.
When to Contact Your Doctor
Reach out to your orthopedic surgeon or care team if you experience:
- Persistent or increasing pain
- Swelling that doesn’t improve
- Signs of infection (redness, warmth, or drainage at the incision)
- Numbness, tingling, or weakness beyond what’s expected
Early intervention can help catch small issues before they become bigger problems.
Stay Strong After Shoulder Surgery with Expert Support
Maintaining strength after shoulder surgery is about more than lifting weights; it’s about moving with intention, working with your care team, and letting your body heal at its own pace.
At Orthopedic Specialty Institute, we’re here to support you every step of the way, from the moment you schedule your surgery to the day you return to your favorite activities. Click here to request an appointment today.