How to Improve Shoulder Range of Motion

Shoulder rehabilitation exercises can be used to improve the range of motion and strength in the shoulders. These can be lost through sports injuries and accidents. They can become stiff if the rotator cuff has been damaged. This means that the individual will feel pain along the front or the outside of the shoulder when the affected arm is lifted. Exercising the shoulders after injury might cause discomfort and some tightness; stop exercising if it causes or increases pain.

Things You'll Need

  • T-bar
  • Resistance band
  • Rubber tubing
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Instructions

    • 1

      Hold a horizontal bar at the top of the T with the hand of the affected arm. Use the other hand to take hold of the bottom of the bar. Lift the bar upward using the strength in your undamaged arm. Lift until you feel tightness in the damaged shoulder, and lower it. Turn the bar 90 degrees with the injured arm holding the crossbar. The upper arm should be close to the body, with the elbow bent. Hold the other end of the pole with the uninjured hand. Use the strength in the uninjured arm to rotate the affected arm outward until you feel tightness. Return to the starting position.

    • 2

      Bend over while standing with your affected arm dangling. Support your body by leaning on a sturdy surface with the uninjured arm. Move your injured arm, first making small circles and then larger circles. Attempt this exercise five to 10 times a day, but stop immediately if you feel pain.

    • 3

      Hold the handle of a resistance band in the injured hand, with the band taut in front of you. With the upper arm close to the body and the elbow bent to 90 degrees, move the hand outward to rotate the shoulder. Return to the starting position. Turn 180 degrees with the arm still at a 90-degree bend. Move the affected hand. Return to the starting position. Go as far as you can; stop immediately if you feel pain.

      Attempt these exercises three times per week, but only after you are able to practice the exercises in sections one and two without difficulty.

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