How to Do a Side Raise Exercise for Shoulder Physical Therapy

Problems in the shoulder often make it difficult to raise the arm to complete simple tasks. An injury, arthritis, "frozen shoulder syndrome" and other health issues can cause shoulder problems. Physical therapy exercise is a noninvasive approach to treat the pain and increase mobility. Do a side raise exercise to improve your shoulder.

Instructions

Difficulty: Easy

Basic Side Raise Exercise

1. Stand up straight with your elbows straight and arms stretched down to your sides.
2. Keep the involved arm straight as you lift it out to your side waist high. Your fingers will point out straight and the palm of your hand will face down.
3. Continue to move your arm upward, with your hand in the same position, until your arm stretches straight above your head.
4. Reverse the process to bring the arm back down to your side. Keep your arm, hand and fingers in the same position.
5. Lower the arm from over your head until it stretches outward from your side waist high.
6. Move your arm downward until the palm of your hand touches the side of your leg.
7. Try to perform one repetition every 4 seconds.

Variation to Side Raise Exercise

8. Purchase a pulley system that attaches to the leg of a resistance chair (see Resources below).
9. Sit on the chair and hold the pulley bar in the hand of your involved arm. Your arm will extend straight downward as it did when you performed the previous side raise.
10. Leave your arm extended straight as you raise your arm outward on your side and upward above your head.
11. Move your arm straight downward to your side until your hand touches your leg.

Tips & Warnings

• Contact your doctor or physical therapist before you attempt this exercise.
• Stop the exercise if it causes pain or your pain increases.