Use your good arm to lift the dowel rod or stick, and hold on to the other end with your bad arm. Make sure your painful arm stays relaxed. Take your arm as high as feels comfortable. Stop when you feel pain, and slowly lower your arm. This exercise will help improve your shoulder mobility. If you don't have a dowel rod, you can use a broom stick or golf club.

Hold for 5-8 seconds | Repeat 10 times | Perform 1-2 times daily

Lying on your back, put your arms up into a surrender position using a dowel rod to control the movement. This is a mobility exercise for your shoulder.

Hold for 5-8 seconds | Repeat 10 times | Perform 1-2 times daily

Sit upright on a chair, holding a dowel rod, pole, golf club or broom stick. Keeping your elbows tucked in to your side, gently rotate your arms moving the dowel rod to one side, and then the other side. This exercise will help to improve shoulder mobility.

Hold for 5-8 seconds | Repeat 10 times | Perform 1-2 times daily

Bend your elbow 90 degrees, and rest your forearm against a door frame or wall, with your fingers pointing towards the ceiling. Lean forwards creating a stretch across your upper arm, front shoulder and slightly into your chest. This exercise stretches the pectoral muscle.

Hold for 30 seconds | Repeat 3 times | Perform 1 times daily

Adopt the sidelying start position with a cushion underneath your head. Bend both knees in front of you so they are at right angles with your hips. Lengthen both arms out in front of you at shoulder height, with your arms together. Inhale as you raise your top arm, keeping it straight, lifting it above your shoulder joint towards the ceiling. At the same time roll your head, neck and upper spine to face the ceiling. Exhale as you continue to rotate your spine further, taking your arm with you, lowering it down towards the mat. Inhale as you rotate your spine back initiating the movement from your centre, bringing your arm back above your shoulder joint towards the ceiling. Exhale as you rotate your spine back to the starting position.

Hold for 5-8 seconds | Repeat 10 times | Perform 2 times daily | Perform both sides

Stand with your feet a few inches from a wall. Place your arms at shoulder level, with your elbows bent. Slide your elbows up the wall as far as feels comfortable. Return to the start position. This exercise can help improve shoulder mobility and posture. Regression: if painful or hard do them lay on your back on the floor. You can do this in sitting too.

Hold for 5-8 seconds | Repeat 10 times | Perform 2 times daily | Perform both sides

Start with your thumb pointing down, somewhere near your opposite knee, and taking the band lift your arm above your head and to the side. At the top of the movement, your thumb should be pointing upwards (i.e. the arm has turned out). Imagine you are drawing a sword out of its sheath. Return to the start position. This is a great mobility and strengthening exercise for your shoulder.

Repeat 3x8-10 times | Perform 1 times daily | Perform both sides

Place an exercise band under your foot, and lift the other end upwards. When you have reached your limit, move your arm back down. This is a strengthening exercise for the shoulder (mostly to the anterior deltoid, or front shoulder muscle).

Repeat 3x8-10 times | Perform 1 times daily

Tuck your elbows in, keeping them next to your body, and hold two ends of an exercise band. Move your arms outwards away from your stomach, using the band for resistance. This is an important strengthening exercise for the rotator cuff shoulder muscles. 1 HAND AT A TIME.

Repeat 3x8-10 times | Perform 1 times daily | Perform both sides