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.
Ball Roll
Shoulder Flexion: Ball Roll
- Place your affected hand on the ball
- Step forwards and roll the ball forwards
- Return to the start position
Ball Squat
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
Table Slide
Table Slide
- In sitting, rest both arms on a towel, on a table.
- Grasp the front edge of the towel and slide both arms forwards. - - Return to the start position and repeat.
- Aim to use tables of different heights to vary the exercise.
Wall Slide
Wall Slide
- Place both hands on a towel, against the wall.
- Slowly slide both hands up and down the wall on the towel.