Exercises to Increase Range of Motion of the Shoulder

The shoulder is one of the most flexible joints in the body.

The shoulder is one of the most flexible joints in the body. The structure of the shoulder allows it to have range-of-motion. However, the shoulder is susceptible to injuries during activities such as sports. Some people develop pain and decreased range-of-motion with over-use injuries from repetitive movements. Certain exercises can restore the range-of-motion in the shoulder joint. For optimal results, these exercises should be performed three times each week.

Codman's Exercise

The Physical Therapy Corner, a Lenox Hospital-based facility dedicated to the study of sports medicine, recommends the Codman's exercise which is used by physical therapists to improve range-of-motion in their patients. Lie down on your stomach, near the edge of the bed. Hang your injured arm over the edge of the bed and let it dangle. Relax your arm, hand and shoulder as well as your shoulder blade. Gently swing your arm in a forward and back motion, slowly. Keep the muscles in your neck relaxed. The initial swinging motion of your arm should begin at a 15 degree angle and progress to a 30 to 45 degree angle as pain decreases and range-of-motion increases. Swing your arm for 15 seconds initially, and progress to swinging your arm for a duration of three to five minutes as pain decreases.

Shoulder Rotation

The Shoulder Rotation exercise can increase range-of-motion and help increase the blood flow to the shoulder joint, which is beneficial to the healing process. Raise your shoulders up toward your ears, in a shrugging motion. Drop them back down to the starting position and pull both of your shoulders back, then release. Rotate your shoulders in one circular motion forward, down, back and then up. Reverse the movement and rotate your shoulders in a reverse motion up, back, down, forward and up again. Repeat for three sets of 10 repetitions.

Up and Down

Using the Up and Down shoulder exercise will help to restore mobility in the shoulder. You can do this exercise while standing or sitting in a chair. Raise your right arm forward and up, bring your arm over your head. Attempt to raise your arm high enough to touch your ear. Lower your arm back down to your side and then move it back as far as you can, behind your back. Return your arm to the starting position. Repeat for three sets of 10 repetitions on both arms.

Over Head Shoulder

The Over Head Shoulder exercise can help prevent the shoulder joint from becoming frozen after an injury and increases movement. Lie on your back and relax. Grasp your wrist of your injured shoulder with your opposite hand. Lift your arm gently, moving it as far back over your head as you can. Return slowly to the starting position and repeat five times.

References

• Physical Therapy Corner: Shoulder Range Of Motion Exercises
• Active Range Of Motion Exercises-Care Guide
• Shoulder01.mov
• Range-Of-Motion Exercises
• About NISMAT-The Nicholas InstituteOf Sports Medicine And Athletic Trauma