Shoulder range of motion is crucial for functional activities such as dressing, and is of vital importance for most sports. Because the shoulder is the most mobile joint in the body, restrictions in range of motion are easily noticed. Increased mobility at the joint leads to a decrease in stability, making the shoulder more prone to injury. However, simple stretching exercises can both maintain and increase the range of motion available at the shoulder.
Pendulum Exercises
Step 1
Lie on your stomach on a tall bed or treatment table. Let your arm hang freely over the edge without resting on the floor.
Step 2
Relax the muscles of your shoulder, arm and hand. Let your shoulder blade relax and drop down.
Step 3
Slowly begin to swing your arm towards your head and back towards your feet, without using the muscles of your neck. The weight of the arm will act as pendulum to keep the motion going. Continue for 30 seconds.
Step 4
Allow the arm to swing in a circular pattern. Make sure the muscles are relaxed as you complete this passive pendular stretching motion. Continue for 30 seconds. Switch arms, and continue the stretches.
Broomstick Stretch
Step 1
Lie on your back with your knees bent. Hold a broomstick, cane or other rigid object 3 to 4 feet long in both hands, resting on your waist.
Step 2
Push the broomstick toward the tight shoulder, keeping the elbow bent and tucked next to the waist. Stretching the external rotators of the shoulder is beneficial for activities such as throwing. Hold for 30 seconds, then relax; perform three stretches.
Step 3
Push the broomstick across your body and up toward the ceiling, letting the tight shoulder be stretched forward in front of the body. To obtain maximum motion, ensure that the thumb of the top hand is pointing up. Hold for 30 seconds, then relax; perform three stretches.
Step 4
Push the broomstick straight across the waist, towards the tight shoulder. The tight arm should come straight out to the side of the body. Again, keep the thumb on the top hand pointing up. Hold for 30 seconds, then relax; perform three stretches.
Tips and Warnings
- Discontinue any painful stretches. You should experience a stretch at the shoulder, but not pain. If these stretches are too easy, increase the amount of time you hold the stretch. Progress to standing stretches as range of motion increases to improve functionality.
- If you have newly limited shoulder range of motion and pain, or a history of shoulder dislocations, consult your physician or physical therapist before beginning any stretching program. Bouncing during a stretch increases the likelihood of injury.
Things You'll Need
- Table or bed
- Broomstick or cane
