An injured shoulder can lead to a frozen or stiff shoulder because of the tendency to not move it to avoid pain. Range of motion stretching exercises can help you maintain mobility in your shoulder and prevent your shoulder from locking up. Use controlled, steady movements when performing shoulder stretches so that you do not injure your shoulder further.
Pendulum Circles
Pendulum circle exercises gently stretch your shoulder, providing an effective starting point for shoulder recovery and a light warm-up for additional shoulder stretches. Hold on to a table or countertop. Lean over so that your torso is facing the floor. Dangle your injured arm, relaxing your shoulder and arm completely. Draw little circles with your arm, and then gradually draw wider and wider circles. Reverse the circles, starting with small circles, and then moving through gradually wider circles.
Circular Shoulder Shrugs
Circular shoulder shrugs can increase the range to which you can move your shoulders in circumduction, outward medial rotation and inward medial rotation. Stand with your arms relaxed by your sides. Shrug your shoulders up toward your ears, and then relax them. Press your shoulders back so that your chest puffs, then relax the shoulders. Create smooth circles with your shoulders, moving them back, up, forward, then down. Reverse the circles, moving them forward, up, back, then down.
Cross-Body Stretch
The cross-body stretch increases your range of shoulder adduction. Stand with your arms by your sides. Raise your injured arm to shoulder-height straight in front of you, keeping your arm straight. Grasp your injured arm just above your elbow and gently pull it across your body and toward your chest until you feel a stretch. Do not bounce or force your arm across your body. Hold the stretch for 20 to 30 seconds, and then slowly release your arm back to your side.
Supine Arm Overhead Stretch
The supine arm overhead stretch increases shoulder flexion. By lying on your back, you can use gravity to help you move your arm overhead while placing less tension on your joint. This stretch is especially helpful if you are just starting a shoulder recovery program. Lie on your bed facing the ceiling with your arms by your sides. You need plenty of room to move your arm up and over your head. Keep your injured arm straight. Use your healthy arm to guide your injured arm up and over your head until you feel a stretch. Do not bounce or force your arm back. Hold the stretch for 20 to 30 seconds, and then slowly release your arm back to your side.
Standing Overhead Stretch with Towel
Another shoulder flexion stretch, using a towel in the standing overhead stretch, facilitates a deeper stretch. Throw a long towel over your injured shoulder. Reach behind your back with your healthy arm and grab hold of the bottom end of the towel. Grab hold of the upper end of the towel with your injured arm, keeping your arm bent. Gently pull the towel down your back with your healthy arm. Raise the elbow of your injured arm toward the ceiling as you slide your hand down your back. Hold the position for 20 to 30 seconds at the point when you feel resistance in your injured shoulder.
Member Comments