A stiff shoulder joint is often caused by overuse, but can also result from conditions such as arthritis, frozen shoulder and surgical scarring. Your doctor or a physical therapist may recommend performing range-of-motion exercises regularly to help loosen a stiff shoulder, regardless of the cause. Follow any advice from a healthcare provider carefully to eliminate the stiffness as quickly as possible.
Shoulder Abduction/Adduction
Perform the shoulder abduction/adduction exercise if you feel stiffness when trying to lift your arms away from your sides -- abduction -- and back toward your body -- adduction. Sit or stand upright with your arms at your sides. Raise them as far as possible -- all the way over your head if doing so isn't too painful -- and let them back down slowly, crossing your forearms in front of your abdomen. Repeat this motion continually and fluidly, like a bird flapping its wings, for 10 to 30 seconds. Gradually increase the range of motion and speed of the exercise as the stiffness decreases.
Shoulder Extension/Flexion
The shoulder extension/flexion exercise targets the muscles behind and in front of your shoulder joint, which act to move your arm backward and forward, respectively, from your sides. Lie on a flat bench or table with your affected arm hanging off the edge. Lift your arm backward first, passing your hand by your hip and above the bench as far as possible. Hold this position briefly, then reverse the movement, flexing your arm forward until it's parallel to the floor with your hand in front of your head. Continue alternating through extension and flexion ranges of motion for your desired number of repetitions.
Shoulder External Rotation
The rotator cuff muscles facilitate external and internal rotation of the humerus bone, or upper arm, within the shoulder socket. The shoulder external rotation exercise specifically targets the muscles that rotate the humerus outwardly, turning the front of your upper arm away from your torso. Stand by a door frame with the elbow on the same side as your stiff shoulder tucked into your ribs and flexed to 90 degrees, so your forearm points forward. Place your hand on the frame and rotate your torso in the opposite direction until you feel tension through your shoulder. Hold the stretch for 10 to 30 seconds.
Shoulder Horizontal Abduction/Adduction
Horizontal abduction and adduction of the shoulder joint occurs when your spread your arms apart from in front of your chest and bring them back together, respectively. Perform the shoulder horizontal abduction/adduction exercise if moving through these ranges of motion is difficult due to shoulder stiffness. Bend over at your waist until your torso is parallel to the floor and let your arms hang below your chest. Arc them away from each other and upward as far as possible, then lower them back down and cross your forearms. Continue swinging your arms back and forth fluidly for 10 to 30 seconds.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- University of Washington Department of Orthopedics and Sports Medicine: Evaluation of the Stiff Shoulder
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Shoulder Range of Motion Exercises
- University of Washington Department of Orthopedics and Sports Medicine: Home Exercises for the Stiff Shoulder
