How to Increase Your Shoulder's Range of Motion

If you have injuries, arthritis or limited flexibility, increasing your shoulder's range of motion will make it easier to function in daily life. While having that range of motion means more ability to do sports and exercise, it is also important for daily activities such as lifting things over your head. Range of motion exercises are often used in physical therapy to treat shoulder injuries.

Things You'll Need

• Chair
• Bed

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Instructions

• 1

  Lie on your stomach on the edge of a bed. Hang one arm over the edge of the bed and let your shoulder blade relax and drop down. Gently swing your arm back and forth. Do this slowly and without any jerking motions. Start by swinging the arm for 15 seconds straight. Gradually increase this time to three to five minutes. Repeat using the other arm.

• 2

  Sit in a chair and shrug your shoulders by raising them up towards the ears. Drop the shoulders down and relax your shoulders completely. Repeat 10 to 12 times. Perform this exercise three to four times per day.

• 3

  Stand up straight and hold on to a sturdy chair with one arm. Bend forward at your waist and bending your knees slightly. Let your free arm hang down at your side. Keep the arm relaxed and use your body motion to swing the arm in small circles. Do this gently and stop if you feel pain. Do this for 30 seconds and first, and increase to three minutes over time.

• 4

  Allow your arms to hang at your sides, with your palms facing forward. Raise your hand, bending your elbow and try to touch your shoulder with your fingers tips. Bring your arm back to the starting position. Repeat with other arm. Repeat 10 to 12 times.