Exercises With Your Arm in a Sling: Stay Fit During Shoulder Recovery

Whether you're recovering from shoulder surgery, a rotator cuff tear, a clavicle fracture, or a dislocated shoulder, being stuck in a sling doesn't mean your fitness has to suffer. You can maintain—and even improve—your cardiovascular health, leg strength, core stability, and uninjured arm while your shoulder heals.

Understanding Sling Restrictions

Why You're in a Sling

Slings immobilize your shoulder to:

• Allow surgical repairs to heal
• Protect healing bones from movement
• Prevent muscle contractions that stress injured tissues
• Reduce pain from movement

Common Reasons for Prolonged Sling Use

• Rotator cuff repair (4-6 weeks typically)
• Shoulder replacement (4-6 weeks)
• Labrum repair (SLAP, Bankart) (3-6 weeks)
• Clavicle fracture (2-6 weeks)
• Proximal humerus fracture (2-6 weeks)
• Shoulder dislocation (2-4 weeks)
• AC joint separation (2-4 weeks)

Critical Questions for Your Doctor

Before exercising, ask:

1. Should I keep the sling on during all activities?
2. Can I remove it for showering/exercises?
3. What movements are absolutely prohibited?
4. Can I do cardio that involves some arm swing (walking)?
5. When can I start using the arm again?

This guide assumes you must keep your arm immobilized. Follow your specific restrictions.

What You CAN Train

Lower Body: Full Access

Your legs are completely unaffected. This is your opportunity to build serious leg strength.

Core: Mostly Accessible

Most core exercises work fine with one arm, with some modifications.

Cardiovascular: Modified Options

Walking, stationary bike, and other leg-dominant cardio work well.

Opposite Arm: Train It

Unilateral training has "cross-education" effects—training one arm actually helps preserve some strength in the immobilized arm through neural pathways.

Lower Body Exercises

Your legs should be the focus of your training during sling recovery.

Compound Movements

Goblet Squat (Modified)

• Hold weight at chest with good arm
• Or use leg press machine instead
• 3 sets × 12-15 reps

Leg Press

• Perfect for sling recovery—no arms needed
• Go heavy, progressive overload
• 4 sets × 10-12 reps

Bulgarian Split Squat

• Hold weight in good hand at side
• Or bodyweight only
• 3 sets × 10 each leg

Romanian Deadlift (Single-Arm)

• Hold dumbbell in good hand
• Hinge at hips, keep back flat
• 3 sets × 10-12 reps

Step-Ups

• Hold weight in good hand or go bodyweight
• Use higher box for more challenge
• 3 sets × 12 each leg

Walking Lunges

• Bodyweight or single dumbbell at side
• 3 sets × 10 each leg

Isolation Movements

Leg Curl (Machine)

• No upper body involvement
• 3 sets × 12-15 reps

Leg Extension (Machine)

• No upper body involvement
• 3 sets × 12-15 reps

Hip Abduction/Adduction (Machine)

• Great for hip strength
• 3 sets × 15 reps each

Calf Raises

• Machine or single-leg with good hand for balance
• 4 sets × 15-20 reps

Glute-Focused Hip Thrust

• Barbell across hips (can use pad)
• Set up carefully with one arm
• 3 sets × 12-15 reps

Single-Leg Focus

Use this time to address any left/right imbalances:

• Single-leg press
• Single-leg RDL
• Single-leg calf raises
• Pistol squat progressions (use good arm for balance)

Core Exercises

Lying Core Work

Dead Bug (Modified)

• Lie on back, extend opposite arm and leg
• Only extend the good arm
• 3 sets × 10 each leg

Leg Raises

• Lying flat, lift legs to 90°
• Keep lower back pressed down
• 3 sets × 12-15 reps

Bicycle Crunches

• Keep injured arm still (bent across chest or at side)
• 3 sets × 15 each side

Reverse Crunch

• Lift hips off floor, knees toward chest
• 3 sets × 15 reps

Glute Bridge (Single-Leg)

• One leg extended, drive through other foot
• 3 sets × 12 each leg

Plank Variations (Modified)

Side Plank

• Support on good arm forearm
• Stack feet or stagger
• 3 sets × 20-30 seconds each side

Bird Dog (Modified)

• On hands and knees
• Only extend good arm (both legs okay)
• 3 sets × 10 each side

Mountain Climbers (Stationary)

• Hold plank on good arm (or both if elbow down)
• Draw knees toward chest alternately
• 3 sets × 30 seconds

Seated Core

Seated Knee Raises

• Sit on bench edge, lean back slightly
• Lift knees toward chest
• 3 sets × 15 reps

Seated Oblique Rotation

• Light weight in good hand
• Rotate from side to side
• 3 sets × 15 each side

One-Arm Upper Body Training

Training your uninjured arm is valuable:

1. Cross-education: Neural adaptations transfer partially to the other side
2. Maintain fitness: Keep muscle and strength on one side
3. Psychological benefit: Still progressing, not just maintaining

Single-Arm Exercises

One-Arm Dumbbell Press

• Lying on bench (flat or incline)
• Press with good arm
• 3 sets × 10-12 reps

One-Arm Dumbbell Row

• Knee on bench, row with good arm
• 3 sets × 10-12 reps

One-Arm Cable Fly

• Standing cable fly with good arm
• 3 sets × 12-15 reps

One-Arm Cable Row

• Seated or standing
• 3 sets × 12-15 reps

One-Arm Bicep Curl

• Dumbbell, cable, or preacher
• 3 sets × 12-15 reps

One-Arm Tricep Extension

• Overhead or pushdown
• 3 sets × 12-15 reps

One-Arm Shoulder Press (If No Sling Side Restriction)

• Only if shoulder blade movement is okay on injured side
• Check with provider first
• 3 sets × 10-12 reps

One-Arm Lat Pulldown

• Single handle attachment
• 3 sets × 10-12 reps

Grip and Forearm

Good Arm Grip Training

• Farmers carry (one arm)
• Wrist curls
• Reverse curls
• Grip squeezers

Cardio Options

Best Options

Stationary Bike

• No upper body involvement
• Easy to get on/off with one arm
• 20-40 minutes

Walking

• Keep pace moderate
• Arm swing is limited—stay in sling
• 30-60 minutes

Walking on Treadmill

• Hold rail with good hand if needed
• Keep incline moderate
• 20-40 minutes

Recumbent Bike

• Even more stable than upright bike
• 20-40 minutes

Stair Climber

• Use good hand on rail
• Great leg workout
• 15-30 minutes

Possible Options (Use Caution)

Elliptical

• Can use with one arm on handle
• Or no arms, just legs
• Balance may be tricky

Swimming (If Allowed)

• Only if you can get sling off and protect shoulder
• Kicking with board only
• Ask your doctor first

Running/Jogging (If Stable)

• Some find running awkward with sling
• Keep intensity moderate
• Stop if shoulder jostles painfully

Avoid

• Rowing machine (requires both arms)
• Swimming strokes with arms
• Battle ropes
• Boxing/kickboxing
• Anything with fall risk

Sample Workout Programs

Workout A: Lower Body Push Focus

Warm-up: 5 min bike

1. Leg Press - 4×10
2. Goblet Squat (one arm) - 3×12
3. Bulgarian Split Squat - 3×10 each
4. Leg Extension - 3×15
5. Calf Raises - 4×15
6. Leg Raises - 3×12

Workout B: Lower Body Pull + Core

Warm-up: 5 min bike

1. Romanian Deadlift (one arm) - 3×10
2. Walking Lunges - 3×10 each
3. Leg Curl - 3×12
4. Hip Thrust - 3×12
5. Reverse Crunches - 3×15
6. Side Plank - 3×20 sec each

Workout C: Single-Arm Upper + Core

Warm-up: 5 min bike

1. One-Arm Dumbbell Row - 3×12
2. One-Arm Lat Pulldown - 3×12
3. One-Arm Cable Fly - 3×12
4. One-Arm Bicep Curl - 3×12
5. One-Arm Tricep Pushdown - 3×12
6. Dead Bug (modified) - 3×10 each side
7. Mountain Climbers - 3×30 sec

Sample Weekly Schedule

| Day | Focus | |-----|-------| | Monday | Workout A (Legs Push) | | Tuesday | 30 min cardio (walk or bike) | | Wednesday | Workout B (Legs Pull + Core) | | Thursday | Rest or gentle walk | | Friday | Workout C (One-Arm Upper + Core) | | Saturday | 30-40 min cardio + core | | Sunday | Rest |

Managing Daily Activities

Sleep

• Often most comfortable on back or uninjured side
• Use pillows to support arm position
• May need to prop up with wedge pillow

Dressing

• Injured arm into shirt first, out last
• Loose, button-front shirts are easier
• Slip-on shoes to avoid tying

Showering

• Waterproof covers for sling if needed
• Or remove sling carefully (if allowed) and keep arm still
• Use one hand—it's awkward but possible

Driving

• Check with doctor—usually not allowed early on
• Automatic transmission only when cleared
• Steering wheel spinner knob can help

Sling Comfort Tips

Preventing Neck/Back Pain

• Adjust sling straps so elbow is at 90°
• Shoulder should be relaxed, not hiked up
• Use padding under strap if it digs into neck
• Take sling off periodically (if allowed) to rest neck

Preventing Swelling

• Periodically elevate hand above elbow
• Move fingers and wrist regularly (unless restricted)
• Check that sling isn't too tight

Maintaining Elbow/Hand Function

(If doctor allows):

• Wrist circles
• Finger flexion/extension (make fist, spread fingers)
• Elbow bends (if shoulder stays still)

These prevent stiffness in joints that aren't injured.

What to Expect After Sling Removal

Week 1-2 Post-Sling

• Shoulder will be stiff—this is normal
• Begin gentle pendulum exercises
• Physical therapy typically starts
• Don't rush—follow PT guidance

Month 1-2 Post-Sling

• Progressive range of motion exercises
• Light strengthening begins
• Still limited on lifting/pushing

Month 3+ Post-Sling

• More aggressive strengthening
• Gradual return to normal activities
• Full recovery varies by surgery/injury

The Bottom Line

A sling is frustrating, but it's temporary. Use this time productively:

1. Build your legs: Get stronger than ever below the waist
2. Train your good arm: Cross-education helps preserve strength
3. Develop your core: Stability will help your rehab
4. Stay cardiovascularly fit: Walking and biking work great
5. Prepare mentally: You'll come back strong

The athletes who recover best from upper body injuries are the ones who stay active (safely) during recovery. Don't let a sling sideline your entire fitness journey.