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    Stretching Exercises: Shoulder

    Uploaded by

    Riaz Khan
    This document provides instructions for basic stretching exercises for the shoulder that can help maintain range of motion for most shoulder problems. It describes gentle pendulum, tummy rub, and wall walking exercises that can be done early after injury or surgery. Further exercises described include cross body adduction, table slides, supine forward elevation, and external and internal rotation stretches using tools or body positioning for assistance. Caution is given to only stretch within one's comfort level and to consult a doctor with any new or increasing pain.

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    © All Rights Reserved
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    Stretching Exercises: Shoulder

    Uploaded by

    Riaz Khan
    112 views3 pages
    This document provides instructions for basic stretching exercises for the shoulder that can help maintain range of motion for most shoulder problems. It describes gentle pendulum, tummy rub, and wall walking exercises that can be done early after injury or surgery. Further exercises described include cross body adduction, table slides, supine forward elevation, and external and internal rotation stretches using tools or body positioning for assistance. Caution is given to only stretch within one's comfort level and to consult a doctor with any new or increasing pain.

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    shoulder-range-of-motion-exercises

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    This document provides instructions for basic stretching exercises for the shoulder that can help maintain range of motion for most shoulder problems. It describes gentle pendulum, tummy rub, and wall walking exercises that can be done early after injury or surgery. Further exercises described include cross body adduction, table slides, supine forward elevation, and external and internal rotation stretches using tools or body positioning for assistance. Caution is given to only stretch within one's comfort level and to consult a doctor with any new or increasing pain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    112 views3 pages

    Stretching Exercises: Shoulder

    Uploaded by

    Riaz Khan
    This document provides instructions for basic stretching exercises for the shoulder that can help maintain range of motion for most shoulder problems. It describes gentle pendulum, tummy rub, and wall walking exercises that can be done early after injury or surgery. Further exercises described include cross body adduction, table slides, supine forward elevation, and external and internal rotation stretches using tools or body positioning for assistance. Caution is given to only stretch within one's comfort level and to consult a doctor with any new or increasing pain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document describes various shoulder stretching exercises to maintain and improve range of motion.

    Some exercises described include pendulum exercises, cross body adduction, table slides, supine forward elevation, and wall walking.

    The exercises should be performed within one's comfort zone and without using the shoulder muscles - the opposite arm or hands should assist the motion.

    P.O.

    Box 660
    85 Sierra Park Road
    Orthopedic Surgery & Sports Medicine Mammoth Lakes, CA 93546

    SHOULDER:
    Stretching Exercises

    This handout illustrates some basic range of motion exercises for the shoulder.
    They should be performed within your comfort zone unless otherwise instructed.
    Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these
    exercises should not cause pain. These exercises can be used for almost all
    shoulder problems as maintaining range of motion is very important. This handout
    and these exercises are only a general template and should be supplemented by the
    physical therapy program prescribed by your doctor. If at any time you are
    uncertain about what to do, or you have new or increasing pain, please consult
    your physician or therapist.

    Pendulum Exercises 
    Bend forward and allow your arm to hang free, then
    gently begin to swing your body and arm in a circular
    motion.
    This allows for early range of motion without stressing
    the shoulder muscles. It can be done in the early post-
    operative period or soon after a fracture.

    Tummy rubs are another gentle motion that can be performed early after injury or
    surgery. While either seated or standing, simply rub your abdomen in a circular
    fashion.

    Cross Body Adduction 


    Use the opposite arm to pull your affected arm as far as
    possible across your body. This stretches the posterior
    shoulder and is particularly important for throwers and
    overhead athletes.

    Shoulder Stretching Exercises 2010 1


    Orthopedic Surgery & Sports Medicine

    Table Slides Supine Forward Elevation


    Place hand/arm on a table or Lying on your back, use your opposite
    countertop and slowly slide your arm to raise your affected arm
    body close to the table to push the overhead.
    arm forward. (This stretches the (Use a broomstick, cane, or golf club if
    inferior capsule to allow for better needed to assist with this motion.)
    overhead use.)
    (You should not be using your shoulder muscles to move your arm in these
    two exercises).

    Wall Walking (Forward Flexion and


    Abduction)
    Face a wall and place your hand flat on the
    wall. Use your fingers to crawl or drag
    your arm up the wall, pulling the arm
    upwards.

    Rotate your body 90°, so that your arm is


    now at your side and repeat the exercise.

    These exercises are to be done passively, meaning


    that your shoulder muscles should not be working
    while you are exercising. This helps protect the
    muscle while allowing restoration of motion.
    Thus, the fingers and hand should be used to pull
    the arm upwards so that you are not using your
    shoulder muscles. As you reach the end range of
    motion, you can lean into your arm to stretch the
    shoulder capsule even more.

    Shoulder Stretching Exercises 2010 2


    Orthopedic Surgery & Sports Medicine

    Supine External Rotation Standing External Rotation


    Lying on your back, use a stick, cane, or Grab onto a door handle or door frame
    golf club to push your affected arm into with your affected arm and slowly
    external rotation. You may place a ball or rotate your body away, allowing your
    some socks between your elbow and arm to move into external rotation. A
    body to help you hold your arm by your ball or socks can be used here as well.
    side. (It is very important to keep your (Keep your elbow at your side!)
    elbow by your side while doing this!)

    Towel Stretch (Internal Rotation)


    Drop a towel or rope over your
    shoulder and grasp it with the injured
    hand. Use your other arm to pull the
    affected arm upwards. (This will
    improve your internal rotation.)

    Shoulder Stretching Exercises 2010 3

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