Shoulder home stretches and exercises

In simple terms, shoulder patients usually fit into one of two categories:

1) Painful or 2) Stiff

Phase 1 Stretches and Exercises

painful shoulder:

Phase 1 stretches and exercises

stiff shoulder:

Stand in open doorway or facing a corner. Slide forearms up until shoulders are at 90 degrees. Then gently walk through doorway or lean into corner until mild stretch is felt in the front of both arms/shoulders.

Corner/doorway Pec Stretch

Cross arm stretch

Cross arm stretch

Stand in open doorway or facing a corner. Slide forearms up until shoulders are at 90 degrees. Then gently walk through doorway or lean into corner until mild stretch is felt in the front of both arms/shoulders.

Corner/doorway Pec Stretch

Bring involved arm across in front of body as shown. Hold elbow gently with another arm. Gently pull across chest until stretch is felt in the back of th shoulder. Can increase the stretch by rotating head towards the involved shoulder.

Internal Rotation Stretch with Cane/Towel

Stand with involved hand behind back. Hold a towel or cane in the uninvolved hand over your head. Grasp lower end of towel/cane with involved hand. Gently pull upward with top hand to feel mild stretch in the shoulder of lower arm.

Pendulums

Let involved arm hang down freely. Get the arm moving in different directions as instructed by therapist: side to side, in circles, front to back.

Pendulums

Table Stretch Slides

Sit next to table. Place forearm on table, elbow slightly bent as shown.

Phase 2 Stretches and Exercises

Painful Shoulder:

Table Stretch Slides

Self-assisted External Rotation

Bicep Curls

Wall Walks with fingers flexion

Phase 2 Stretches and Exercises

Stiff Shoulder:

Sit or stand with involved elbow close to your side. Using the uninvolved hand, slowly rotate the involved hand away from the body. Keep elbow tight against your side during the entire motion. Slowly rotate arm back into body.

Flexion Stretch with cane/wand

Shrugs

As instructed by therapist, shrug shoulders up and down while holding weight in hands.

Sit or stand with weight in hand. Begin with elbow straight, curl up slowly, lower slowly. Rotate hand if instructed by therapist.

Stand facing forward to wall. Place hands on wall at hip level. Using your fingers, walk your arm through available range of motion and walk back down.

Bring wand directly overhead, leading with uninvolved side. Reach back until you feel a stretch.