Your shoulder joint has the widest range of movement in the body, and is also prone to injury and damage. Together, with the elbow joint of the arm, it gives you the ability to lift, push and pull and extend the arm in several directions. Arm and shoulder exercises can help improve the flexibility and strength and prevent injury and damage to these joints. Conditions that limit or stop movement such as a frozen shoulder, can also be treated or prevented with physiotherapy exercises that flex and extend the shoulder and elbow. Consult your doctor or physiotherapist before beginning an exercise regimen.
Step 1
Do shoulder shrug exercises. Sit in a firm chair with your back straight and your arms lowered at your sides. Extend each shoulder joint up by shrugging and rolling the joint forward. Begin with one shoulder at a time and then continue the movement with both shoulders for durations of 10 minutes or more. You an use this exercise to warm up before exercising or playing sports. It is also good for individuals who have limited shoulder movement due to injury or disease.
Step 2
Place one hand behind you so that the back of your hand is touching your back and your elbow is bent. Move your hand behind your back as far and as high as it will go. Hold for two to three seconds, relax and repeat with each arm for sets of five to 10. This movement stretches muscles and ligaments to increase joint flexibility in the arm and shoulder.
Step 3
Sit in a chair at the edge of a rectangular or square table. Lean forward and place one elbow on the table. Let the other shoulder hang off the edge of the table, allowing your arm to hang down. Move the hanging arm like a pendulum, swinging it slowly back and forth. Also try stirring motions. Continue for three to five minutes, change position and continue with the other arm.
Step 4
Use two 2.5- to 5-lb. hand weights to do regular biceps curls, strengthening the muscles of the upper arm and around the elbow joint. Stand up straight and bend your elbow to hold the weight in front of you. Slowly flex your elbow to bring the weight up towards your forearm. Do 15 to 20 repetitions, using one arm at a time or both arms together.
Tips and Warnings
- Other exercises that flex the arm and shoulder joints and improve muscle strength around these joints include pushups, which can be done on the floor or against a wall. You can also use large elastic bands to exercise the arms and shoulders.
- If you have a condition or injury that affects the shoulder or elbow, do not perform any exercise without the permission of your doctor or physiotherapist. Have your physiotherapist show you how to do each exercise correctly to prevent further injury to the shoulder and elbow.
Things You'll Need
- Firm chair
- Table
- 2 2.5- to 5-lb. hand weights
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