Home Exercises for Shoulder Stretching and Strengthening
Consult your physical therapist before attempting these exercises.
Resisted Shoulder Internal Rotation
Keep your elbow next to your side. Pull hand across your body against the resistance of the theratubing (provided by your therapist). Be sure to keep your elbow at your side.This picture shows the ending position of this exercise. Repeat 30 times.
Resisted Shoulder Flexion
Facing away from the door where you have the theratubing anchored, pull the tubing forward and upward to shoulder height. Keep your elbow straight. The starting position of this exercise is with your hand down by your side at your hip. The ending position is with your hand at shoulder height. Repeat 30 times.
Resisted Shoulder Extension
Beginning position is with your hand slightly in front of your body. You are facing the door where you have the theratubing anchored. You pull the theratubing backward against resistance. Pull back behind you as far as you can. Repeat 30 times.
Resisted Shoulder Abduction
You are facing perpendicular to the door where the theratubing is anchored. You begin with your hand down by your side. You then lift your hand upward and away from your body until your hand is level with your shoulder. Repeat 30 times.
Resisted Shoulder External Rotation
You begin by being perpendicular to the door. Keep your elbow tucked against your body. Rotate you hand away from your body. The picture shows the ending position. Repeat 30 times.
Corner Stretch
Stand in a corner and place your forearms on the walls as shown. Your elbows should be shoulder height. Place your feet about 2.5 feet from the corner and then lean forward until you feel a stretch in your upper chest muscles. Hold this position for 30 seconds.
Wall Stretch
Begin by putting your hand on the wall and then use your fingers to "walk up the wall." The picture shows the ending position. Hold for 30 seconds.
Posterior Capsule Stretch
Reach across your body with the arm you want to stretch. Using the other hand, grab the elbow and pull arm even further as shown in the picture. Hold for 30 seconds.
Wand Raises for Shoulder Flexion
Using a wand (broom handle) lift both arms over your head as far as you can. Keep your elbows straight. You are using your "good arm" to help raise your injured arm. Hold for 3 seconds. Repeat 30 times.
Wand Raises For Shoulder Abduction
Using a wand (broom handle) use your "good arm" to push your injured arm up and out to the side as shown in the picture. Hold position 3 seconds. Repeat 30 times.
Pendulum Exercises
Bend forward and use your good arm to support your upper body weight. Let your injured arm dangle down, relaxed. Begin making small circles with your arm. Increase the size of the circles as your shoulder relaxes and hurts less. Move your hand clockwise 30 times and then counter clockwise 30 times.
Shoulder Stretch Using Table
Place your injured arm on the table while you are sitting in a chair. Slide back ward in the chair and slide your arm forward on the table until you are in the position shown. Bend forward until you feel a good stretch. Hold for 30 seconds.
Corner Stretch
Stand in corner. Place forearms on the wall with elbows at shoulder level as shown. Maintain this position for 30 seconds.
Horizontal Shoulder Abduction
Start by holding thera-tubing out in front of you with arms at shoulder level and hands shoulder width apart. Pull hands apart while holding the thera-tubing, pinching your shoulder blades together until you reach the position as shown. Repeat 20-30 times.
PNF D1 Flexion
D1 Flexion typically starts with your hand low and out to the side (near one hip) and moves across your body in a diagonal path up toward the opposite shoulder.
PNF D2 Flexion
Begin with your arm down and in toward your hip, then move it diagonally up and outward (as if drawing a sword overhead), engaging multiple shoulder and scapular muscles throughout the motion.
Seated Rows
Seated Rows are typically done by sitting on the floor (or a sturdy chair) with the tubing anchored around your feet or a stable object in front of you. Hold both ends of the tubing with arms extended, keep your back straight, and pull your elbows back in a rowing motion while squeezing your shoulder blades together. After a brief pause, slowly straighten your arms to return to the starting position. This exercise targets the muscles of the upper back, such as the rhomboids and mid trapezius, and helps support better posture and shoulder stability.
