Exercises to Restore Shoulder Range of Motion

Restoring full range of motion in your shoulder is possible after an injury. Medication, surgery and physical therapy programs are available to help you rebuild muscle and tendon strength. Range-of-motion exercises should be performed daily to help speed your recovery. Exercises are easy to learn and you will be able to perform them at home without having to purchase expensive strength-training equipment.

Shoulder Injuries

• Shoulder injuries are common among those who play sports or lift heavy objects often. Stretching every time you play sports and bending at the knees when lifting objects off the floor are ways to avoid injuring your shoulder, upper arms and neck.

  An injured rotator cuff can cause a lot of pain. The rotator cuff helps keep the shoulder strong as it supports the arm. Performing everyday activities such as dressing or swinging your arms when walking becomes difficult after an injury to the rotator cuff has occurred.

  Tendons that help maintain flexibility in your arms and shoulders can become inflamed because of excessive strain. This can cause pain in your upper and lower shoulder.

Shoulder Rehabilitation

• Seeking medical attention after injuring your upper arm or shoulder is recommended so you get a proper diagnosis and begin rehabilitation. In the beginning, exercises to restore shoulder range of motion should be performed with a physical therapist to ensure your safety. Once you have learned these exercises, you will be able to perform them on your own.

  Rehabilitation programs include regular exercise, medication to reduce sudden or prolonged pain, getting enough sleep and maintaining a healthy diet. You may have to wear a sling during the first week to prevent further injury. Rehabilitation may take weeks or months, depending on the severity of the injury.

Range-of-Motion Exercises

• Performing exercises to improve range of motion in your shoulder is essential if you want to return to full range of motion after an injury. Range-of-motion exercises usually involve standing or sitting in one place and moving your injured shoulder to strengthen muscles and tendons.

  Stand in front of a table or sturdy chair. Lean your strong arm on the table or chair for support. Let your weak arm dangle from the side as you lower your head. Make small circles with your weak arm. Try to complete 10 small circles. Stop if the pain becomes unbearable.

  Lay face down on a bed near the edge and let your weak arm hang down. Make sure your shoulder blades and upper arm muscles are relaxed. Begin to swing your arm slowly from side to side. As the pain starts to disappear, widen your swing.

  As your shoulder begins to heal, add small hand weights during your routine to strengthen and build muscle.