Active range of motion exercises for the shoulder are possible to do by yourself if you have the strength to do so. As part of a rehabilitation program, you may first need to have someone perform passive range of motion (ROM) exercises on you. Doing the exercises yourself means you are actively moving your muscles and getting stronger in your shoulders as well as increasing range of motion in multiple directions.
Arm Overhead Exercise
The arm overhead exercise increases the range of motion in your shoulder so that you can bring your arm forward and above you. If you have ever worn a shirt that was too tight in the sleeves and it restricted your ability to lift your arm, you know what it is like to have decreased range of motion in the shoulder in this direction. To do the arm overhead ROM exercise, stand up straight with your feet together. Place both arms at your sides with your palms facing your thighs. Pull your shoulders back and look straight ahead. Bring your right arm forward and continue lifting up until it extends straight above your right shoulder. Turn your palm to face forward as you lift your arm. Reverse the motion and then lift your left arm in the same manner. Your biceps should be next to your ears at the top of the exercise.
Lying Rotation Exercise
The lying rotation exercise is an active range of motion exercise that increases motion in the shoulders through circular movements. Lie face down and hang one arm over the side of your bed or a bench high enough that your arm may be straight without touching the ground. Trace small circles in your hand in the air so your shoulder rotates first in one direction and then in the other. Keep your arm as relaxed as possible during this exercise. Hang your other arm off the side and repeat.
Side Raise Exercise
The side raise exercise is another active ROM exercise for the shoulder performed in a standing position. You must have enough room next to you to fully extend your arms to the side. Stand straight with your feet together. Hold your arms at your sides with your palms facing your thighs just like in the arm overhead exercise. Pull your shoulders back and down and keep the shoulders depressed throughout the exercise. Next, raise your right arm out to the side and up until it is parallel to the floor. Do not rotate your forearm. The palm faces the floor at the top of the exercise. Lower your right arm, then repeat with your left arm.
