It was difficult to find any online material around what you COULD do after rotator cuff surgery so I created a guide to help athletes realize there are options, especially around training legs (important for all you trail runners out there!). I do crossfit, so the exercises noted relate to crossfit lingo –
Here is a video I made just before six weeks when I could take off the sling with some advice:
Remember, do NOT watch youtube videos about people saying how horrible the pain is. I did and it made me afraid to take off my sling 2 days after surgery. Turns out, with good breathing to help stretch out the arm the first time, it felt good, not bad. Remember when doing anything you are afraid of, to breathe – my husband did it with me and helped lower my arm down a very small amount each breath out and it was absolutely fine.
He also became good at doing my hair!
Also note and discussed in another blog post, do NOT do a trail run after taking off the sling and being “freed.” I did the same week and did a total face/side plan on a gravel trail (luckily on my good side) that could have been catastrophic had I fallen on my hurt side…play it safe on the road to recovery.