Stretching is a necessary part of the healing and rehabilitation process for those who have experienced a shoulder injury or surgical procedure. Stretching maintains function, mobility and range of motion in the injured joint. Your doctor or physical therapist will direct you in the proper guidelines for stretching your shoulder.
Range of Motion
Following initial healing of the affected shoulder joint, your physical therapist may perform passive range of motion exercises on your shoulder. Called PROM, these exercises are done by the therapist and don't require active participation by you. Your therapist may start with small shoulder circles, bracing your arm firmly in his hands. Shoulder rotations are done by extending your arm out to your side. Your therapist then slowly rotates your hand so that the thumb faces upward toward the ceiling and then rotates the arm until the thumb faces the ground.
Behind-the-Back Stretch
As your shoulder joint grows stronger, your therapist may direct you to perform an active rear shoulder stretch. To do this, clasp your hands behind your back. This may be all you can do to start. As your muscles, tendons or ligaments heal, slowly raise your arms, still clasping your hands together behind your back. Hold your peak stretch for 10 to 20 seconds and then slowly lower your arms back to their starting position. Repeat as directed by your therapist.
Double Shoulder Stretch
The double shoulder stretch is a gentle move that stretches both your shoulders at the same time and expands the shoulder blades and upper muscles of the back. Do this exercise as directed by your therapist. Sitting or standing, place your right palm on your left shoulder and your left palm on your right shoulder. Lower your chin toward your chest and inhale deeply, extending your upper back outward as you inhale. Hold the stretch for 10 to 15 seconds and then relax.
One-arm Stretch
The one-arm stretch works the posterior shoulder muscles. Perform this stretch slowly and in increments as you feel your shoulder growing stronger. Start this exercise by extending your right arm in front of you at shoulder height. Pass your right arm in front of your chest. As you do this, place your left hand on your right elbow and press gently inward. Don't press too hard or to the point of discomfort. You should feel a slight pull on the outside of the shoulder cap and your shoulder blade. Hold the stretch for 10 to 15 seconds and then relax.
