How to Do Arm Circle Exercises for Shoulder Physical Therapy

After a shoulder injury this overlooked joint becomes painful, and if not worked out properly can either deteriorate in strength and muscle, resulting in loss of range of motion. Shoulder and arm circles are one way that physical therapists get their patients to begin moving their shoulder joint.

Instructions

• 1

  Stand with your arms out to the side creating a line with your arms that's as horizontal to the floor as possible.

• 2

  Start with very small circles, as if you were tracing the outline of a grapefruit with your index finger. Move both arms forward in the small circle movements for as many times as you can, ideally about 15 to 20 circles to complete the exercise.

• 3

  Trace the small circles in the reverse direction, again with both arms moving at the same time.

• 4

  Move to bigger circles, imagining you are tracing beach balls, then a very large pizza and even a hula-hoop. The larger the circles are, the harder it will be to maintain balance if both arms are circling, so try alternating your arms as you do this exercise, having one move forward while the other moves backwards.

• 5

  Rest on your stomach or side if it's too painful to hold your arm at 90 degrees to perform the arm circles. Alternatively you can reduce the gravitational resistance by performing the arm and shoulder circles with one arm and lean on a chair or table with the other arm.

• 6

  Lay on your stomach with one arm hanging off the edge of the bed. Make sure to relax the shoulder and let it naturally slip out of the socket. Begin the shoulder circles with small movements and move up to larger circles gradually, not going above beach ball sized circles.

• 7

  Reduce the tension on the shoulder by lying on your side to perform this exercise. Bring your hand to your shoulder if possible. Make circles from your shoulder with your elbow raised toward the ceiling.