Shoulder & Upper Arm
27 ExercisesFocuses on rotator cuff stability, scapular mechanics, shoulder impingement, and mobility.
Doorway Stretch
Stand in doorway. Position palm of side to be stretched on doorframe with fingers pointing upward, full forearm in contact. Step slightly forward while keeping low back neutral (no arching), bringing the shoulder blades together. Avoid jutting your chin/head forward. Move to where you feel a gentle stretch and hold until it releases. Then move further until the next gentle stretch is felt, repeat for 3 stretches. The stretch is to be done 3 times in each position to isolate all muscle fibre directions: Elbow slightly lower than shoulder. Elbow same height as shoulder. Elbow slightly higher than shoulder.
Rotator Cuff Muscles Stretch
To stretch the teres minor and infraspinatus, a medial rotation is performed. On the table, the therapist can medially rotate the arm. For clients stretching at home, a towel can be used to pull the relaxed arm into medial rotation, since no muscle effort should be used by the muscle being stretched. To stretch the supraspinatus, the arm is adducted towards the body, with a little bit of extension, by bringing it behind the back. To stretch the subscapularis, lateral rotation is performed. Similar to the lateral rotators, a towel can be used to assist with the rotation.
Teres Major and Latissimus Dorsi Stretch
To stretch the teres major, and its synergist latissimus dorsi, the client will flex, laterally rotate and abduct the shoulder. This can be assisted with the non-stretching hand.
Serratus Anterior Stretch
To stretch the serratus anterior, the scapula will be retracted. By holding onto the edge of the seat and rotating the erect torso to the opposite side, the scapula retracts.
Subclavius Stretch
Subclavius is stretched by drawing the clavicle away from the first rib. This can be accomplished by abducting, laterally rotating and extending the arm on the side being stretched, so that the clavicle moves with the shoulder.
Coracobrachialis Stretch
To stretch the coracobrachialis, the client's arm is extended and adducted behind the body.
Cross Body Reach
Sitting or standing, use your good arm to lift your affected arm at the elbow and bring it up and across your body, exerting gentle pressure at the shoulder. As you improve, you can gradually increase the elevation of your elbow.
Wand Exercises (Abduction)
Stand upright and hold a stick with both hands. Rest the stick against the front of your thighs. While keeping your elbows straight, use your good arm to push your injured arm out to the side and up as high as possible. Hold for 5 seconds. Repeat 10 times.
Wand Exercises (Internal Rotation)
Stand upright and grasp a stick with both hands behind your back and hold it in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. Hold for 5 seconds. Repeat 10 times. You can perform an advanced version of this exercise by placing the hand on your uninjured side behind your head grasping the stick, and the hand on your injured side behind your back. Move the stick up and down your back by bending your elbows. Hold the bent position for 5 seconds and then return to the starting position. Repeat 10 times.
Triceps Stretch
Raise one arm and bend the elbow so your hand touches the middle of your back. Use your opposite hand to gently pull the elbow over towards your head. Hold.
Biceps And Anterior Deltoid Stretch
Stand tall and lace your fingers together behind your back. Slowly push your hands away from your back and upward. Keep your chest up. Hold.
Pendulum Swing
Standing, lean slightly forward with legs spread apart for a strong base. Relax your shoulders and let your affected arm hang at your side. Support your body by leaning on a chair, counter, or desk with the unaffected arm). Initiate motion by moving your trunk and allowing the arm to hang and move with the body effortlessly. Back and forth, side to side and clockwise and counterclockwise swings can all be done. Let your arm come to a stop on its own. Circular movements can be done by grasping your affected arm just above your elbow with your good arm and initiating circles at the shoulder for 4-6 times and then relaxing the arm and letting it come to a stop on its own.
Self-Mobilization of Shoulder (glenohumeral) Joint
Sit sideways in a high-backed chair (kitchen chair is best) with a thick towel resting over the backrest. Hang affected arm over back of the chair 1-3 minutes, 2 times per day. Make sure not to cut off the circulation and the pressure from the chair is on your trunk not your arm. It should be pain-free. A 1-2 pound weight (can of soup) can be added as a progression for this stretch.
Wall Walk
Stand facing a wall about 3/4 of an arm's length away. Using your affected arm, reach and touch the wall at about waist level with your fingertips. Slowly walk your fingers up the wall like a spider as far as you can comfortably. Your elbow should be slightly bent and your fingers are doing the work not your shoulder muscles. If you need, stop every few inches and consciously relax the shoulder muscles. Slowly lower your arm (with the help of your unaffected arm if necessary). Repeat 5-10 times.
Wand Exercises (Flexion / Extension)
Using a cane or broom handle in both hands, have the unaffected arm assist the affected side in obtaining as much pain-free movement in all ranges. Remember proper posture and do not hold your breath. Flexion: Stand upright and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head (or as high as you can without pain), keeping your elbows straight. Hold for 5 seconds and return to the starting position. Repeat 10 times. Extension: Stand upright and hold a stick in both hands. Move the stick away from your back. Hold the end position for 5 seconds. Relax and return to the starting position. Repeat 10 times.
Wand Exercises (External Rotation)
Lie on your back holding a stick in both hands, palms up. Your upper arms should be resting on the floor, your elbows at your sides and bent 90°. While using your good arm, push your injured arm out away from your body while keeping the elbow of the injured arm at your side. Hold the stretch for 5 seconds. Repeat 10 times.