Shoulder Mobility Exercises

The aim of these exercises is to improve your shoulder range of movement. It is expected that you may feel a stretch, but  you should not experience significant pain.  

Shoulder Flexion: Ball Roll

- Place your affected hand on the ball

- Step forwards and roll the ball forwards

- Return to the start position 

Shoulder Flexion: Ball Squat

- Place both hands on the ball

- Keep your hands on the ball whilst squatting down

- Return to the start position 

Shoulder Flexion

- Lie on your back and clasp your hands together in front of you

- Use your unaffected arm to assist lifting the other arm above your head

- Do not force into pain

- Hold for up to 30 seconds

- Repeat as instructed by your physiotherapist

Internal Rotation: Hand Behind Back

- Hold a towel over your shoulder with the unaffected arm, with the towel hanging down your back

- Take hold of the bottom of the towel with the affected arm and gently pull the towel up with your unaffected arm to increase the range of movement

- Do not force into pain

- Hold for up to 30 seconds

- Repeat as instructed by your physiotherapist

Internal Rotation: Sleeper Stretch

- Start by lying on your affected side with the shoulder and elbow bent at right angles and the hand pointing up towards the ceiling

- Use the forearm as a lever and gently push the wrist down towards the floor

- You should feel a stretch at the back of the shoulder

- Hold for up to 30 seconds

- STOP this exercise if it reproduces your shoulder pain and discuss with your physiotherapist

External Rotation: With Stick

- Start with the elbow against your body, bent at a right angle

- Hold the stick in your hands

- Use the unaffected arm to assist outward rotation of the affected arm, ensure the elbow stays by your side

- Ensure your shoulders stay facing forwards and the trunk does not rotate

- Do not force into pain

- Hold for up to 30 seconds

- Repeat as instructed by your physiotherapist