Shoulder Range of Motion Exercises – How to do?

Shoulder range of motion (ROM) exercises are done to keep the shoulder moving freely or to increase movement. They are often recommended for people who have shoulder pain or stiffness or who are recovering from a shoulder surgery.

Phase 1 exercises

When you are able, do this exercise 1–2 times per day for 30–60 seconds in each direction, or as directed by your health care provider.

Pendulum exercise

To do this exercise while sitting:

1. Sit in a chair or at the edge of your bed with your feet flat on the floor.
2. Let your affected arm hang down in front of you over the edge of the bed or chair.
3. Relax your shoulder, arm, and hand.
4. Rock your body so your arm gently swings in small circles. You can also use your unaffected arm to start the motion.
5. Repeat changing the direction of the circles, swinging your arm left and right, and swinging your arm forward and back.

To do this exercise while standing:

1. Stand next to a sturdy chair or table, and hold on to it with your hand on your unaffected side.
2. Bend forward at the waist.
3. Bend your knees slightly.
4. Relax your shoulder, arm, and hand.
5. While keeping your shoulder relaxed, use body motion to swing your arm in small circles.
6. Repeat changing the direction of the circles, swinging your arm left and right, and swinging your arm forward and back.
7. Between exercises, stand up tall and take a short break to relax your lower back.

Phase 2 exercises

Do these exercises 1–2 times per day or as told by your health care provider. Hold each stretch for 30 seconds, and repeat 3 times. Do the exercises with one or both arms as instructed by your health care provider.

For these exercises, sit at a table with your hand and arm supported by the table. A chair that slides easily or has wheels can be helpful.

External rotation

1. Turn your chair so that your affected side is nearest to the table.
2. Place your forearm on the table to your side. Bend your elbow about 90° at the elbow (right angle) and place your hand palm facing down on the table. Your elbow should be about 6 inches away from your side.
3. Keeping your arm on the table, lean your body forward.

Abduction

1. Turn your chair so that your affected side is nearest to the table.
2. Place your forearm and hand on the table so that your thumb points toward the ceiling and your arm is straight out to your side.
3. Slide your hand out to the side and away from you, using your unaffected arm to do the work.
4. To increase the stretch, you can slide your chair away from the table.

Flexion: forward stretch

1. Sit facing the table. Place your hand and elbow on the table in front of you.
2. Slide your hand forward and away from you, using your unaffected arm to do the work.
3. To increase the stretch, you can slide your chair backward.

Phase 3 exercises

Do these exercises 1–2 times per day or as told by your health care provider. Hold each stretch for 30 seconds, and repeat 3 times. Do the exercises with one or both arms as instructed by your health care provider.

Cross-body stretch: posterior capsule stretch

1. Lift your arm straight out in front of you.
2. Bend your arm 90° at the elbow (right angle) so your forearm moves across your body.
3. Use your other arm to gently pull the elbow across your body, toward your other shoulder.

Wall climbs

1. Stand with your affected arm extended out to the side with your hand resting on a door frame.
2. Slide your hand slowly up the door frame.
3. To increase the stretch, step through the door frame. Keep your body upright and do not lean.

Wand exercises

You will need a cane, a piece of PVC pipe, or a sturdy wooden dowel for wand exercises.

Flexion

To do this exercise while standing:

1. Hold the wand with both of your hands, palms down.
2. Using the other arm to help, lift your arms up and over your head, if able.
3. Push upward with your other arm to gently increase the stretch.

To do this exercise while lying down:

1. Lie on your back with your elbows resting on the floor and the wand in both your hands. Your hands will be palm down, or pointing toward your feet.
2. Lift your hands toward the ceiling, using your unaffected arm to help if needed.
3. Bring your arms overhead as able, using your unaffected arm to help if needed.

Internal rotation

1. Stand while holding the wand behind you with both hands. Your unaffected arm should be extended above your head with the arm of the affected side extended behind you at the level of your waist. The wand should be pointing straight up and down as you hold it.
2. Slowly pull the wand up behind your back by straightening the elbow of your unaffected arm and bending the elbow of your affected arm.

External rotation

1. Lie on your back with your affected upper arm supported on a small pillow or rolled towel. When you first do this exercise, keep your upper arm close to your body. Over time, bring your arm up to a 90° angle out to the side.
2. Hold the wand across your stomach and with both hands palm up. Your elbow on your affected side should be bent at a 90° angle.
3. Use your unaffected side to help push your forearm away from you and toward the floor. Keep your elbow on your affected side bent at a 90° angle.

Contact a health care provider if you have:

• New or increasing pain.
• New numbness, tingling, weakness, or discoloration in your arm or hand.