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How to recover from an injured shoulder
Perform isometric exercises.
Begin your active rehabilitation with three isometric exercises (contractions that don't cause any motion).
The first exercise is done while facing a wall with your injured shoulder in-line with your upper body and your elbow bent at a 90-degree angle.
Move up to the wall until your fist is in contact and then slowly apply pressure by pushing your first into the wall. The second exercise starts with you in the same body alignment as the first exercise, but instead, contact the wall with your elbow through to your hand.