Shoulder active range of motion (ROM) exercises can help improve shoulder joint mobility. These exercises may be prescribed if you have a shoulder condition, such asshoulder pain, that causes limited mobility in your shoulder and arm. Shoulder ROM exercises help you move the affected joint in all directions that it should be able to move.
This article will help you understand how your shoulder should move and the importance of working with a physical therapist (PT) to support your shoulder function. It will also give six examples of exercises you can do at home to improve shoulder ROM.
Shoulder Range of Motion
Shoulder ROM exercises work on how a shoulder can move. Theshoulder is the most mobile jointin your body and can move in several ways. Shoulder ROM includes:
If you have pain or discomfort, a physical therapist can assess your shoulder range of motion (ROM) and help you use exercises to improve it.
Your physical therapist should work with you to performshoulder special testsand help determine the cause of your shoulder pain.An ROM loss around your shoulder joint is common in people with shoulder pain. Also, you may have decreased shoulder ROM if you have had shoulder surgery like a rotator cuff or labrum repair.
Your physical therapist will help you progress through a safe and effective exercise program to help you restore normal ROM in your shoulder. The typical progression to restore normal, pain-free ROM to your shoulder begins with passive ROM.
Shoulder pulleysare an example of an exercise your physical therapist may implement to help you regain passive ROM. Once passive ROM is restored, you may progress to active-assistive ROM exercises and, finally, active ROM exercises like the ones in this program.
Seek Professional GuidanceFirst, check with your healthcare provider or physical therapist to ensure that these exercises are safe and appropriate for you to perform. If any of these exercises cause pain, you should stop immediately and consult with your healthcare provider.
Seek Professional Guidance
First, check with your healthcare provider or physical therapist to ensure that these exercises are safe and appropriate for you to perform. If any of these exercises cause pain, you should stop immediately and consult with your healthcare provider.
1
Shoulder Abduction Exercise in Sidelying
Lie on one side and slowly lift your arm up towards the ceiling.Brett Sears, 2011
To begin the shoulder active ROM exercises, start with active shoulder abduction.Lie on one side. The shoulder that you are exercising should be on top. Keep your elbow straight and your thumb pointing towards the ceiling.
Once your arm is straight and resting on your hip, slowly lift your arm up into the air and toward the ceiling. Be sure to keep your arm in line with your body, and make sure your thumb remains pointing at the ceiling.
Be sure to stop if you feel worsening pain in your shoulder or arm.
2
Active Horizontal Abduction Exercise
Lie on one side with your elbow straight and your arm out in front of you, parallel to the floor.Brett Sears, 2011
Keep your elbow straight and flex your shoulder so your arm is out in front of you and parallel to the floor.
Thisshoulder strengthening exerciseshould be performed for eight to 12 repetitions. If you experience any pain with this exercise, stop immediately and consult your healthcare provider or physical therapist.
After completing this exercise, you can move to the next exercise: active shoulder external rotation.
3Sidelying Shoulder External Rotation ExerciseLie on one side with your elbow bent and tucked into your side.Brett Sears, PT, 2011Active shoulder external rotation is an excellent exercise to improve the use of yourrotator cuff muscles.This exercise is very effective to perform after rotator cuff surgery or a shoulder injury. It can help improve rotator cuff strength or improve neuromuscular control of this muscle group. Be sure to talk to your healthcare provider and physical therapist to ensure that this exercise is appropriate for you.To start this exercise, lie on your side with the shoulder to be exercised on top. Keep your elbow bent to 90 degrees and tucked into your side. Your elbow should remain at your side the entire time. Your hand should be resting comfortably in front of your navel.
3
Sidelying Shoulder External Rotation ExerciseLie on one side with your elbow bent and tucked into your side.Brett Sears, PT, 2011Active shoulder external rotation is an excellent exercise to improve the use of yourrotator cuff muscles.This exercise is very effective to perform after rotator cuff surgery or a shoulder injury. It can help improve rotator cuff strength or improve neuromuscular control of this muscle group. Be sure to talk to your healthcare provider and physical therapist to ensure that this exercise is appropriate for you.To start this exercise, lie on your side with the shoulder to be exercised on top. Keep your elbow bent to 90 degrees and tucked into your side. Your elbow should remain at your side the entire time. Your hand should be resting comfortably in front of your navel.
Sidelying Shoulder External Rotation Exercise
Lie on one side with your elbow bent and tucked into your side.Brett Sears, PT, 2011
Active shoulder external rotation is an excellent exercise to improve the use of yourrotator cuff muscles.This exercise is very effective to perform after rotator cuff surgery or a shoulder injury. It can help improve rotator cuff strength or improve neuromuscular control of this muscle group. Be sure to talk to your healthcare provider and physical therapist to ensure that this exercise is appropriate for you.
To start this exercise, lie on your side with the shoulder to be exercised on top. Keep your elbow bent to 90 degrees and tucked into your side. Your elbow should remain at your side the entire time. Your hand should be resting comfortably in front of your navel.
4
Active Shoulder External Rotation
To perform the active external rotation, slowly raise your hand up towards the ceiling.Your elbow should remain bent and stay tucked into your side. The motion should be coming from your shoulder as it rotates. When your shoulder rotates out all the way, hold the end position for two seconds, and then slowly return to the starting position.
You should perform eight to 12 pain-free repetitions of this exercise. Then, progress to the final two shoulder active ROM exercises.
5Sidelying Shoulder Internal Rotation ExerciseLie on one side with your bottom elbow bent 90 degrees.Brett Sears, 2011To start active shoulder internal rotation, you must lie on your side, but this time your shoulder to be exercised should be on thebottom.You may have to move your arm forward an inch or two so that you are not lying directly on your arm or elbow.Keep your elbow bent to 90 degrees, and keep your palm facing up.
5
Sidelying Shoulder Internal Rotation ExerciseLie on one side with your bottom elbow bent 90 degrees.Brett Sears, 2011To start active shoulder internal rotation, you must lie on your side, but this time your shoulder to be exercised should be on thebottom.You may have to move your arm forward an inch or two so that you are not lying directly on your arm or elbow.Keep your elbow bent to 90 degrees, and keep your palm facing up.
Sidelying Shoulder Internal Rotation Exercise
Lie on one side with your bottom elbow bent 90 degrees.Brett Sears, 2011
To start active shoulder internal rotation, you must lie on your side, but this time your shoulder to be exercised should be on thebottom.You may have to move your arm forward an inch or two so that you are not lying directly on your arm or elbow.
Keep your elbow bent to 90 degrees, and keep your palm facing up.
6Shoulder Internal Rotation ExerciseSlowly rotate your shoulder so your hand raises up. Keep your elbow bent.Brett Sears, PT, 2011While keeping your elbow bent to 90 degrees, slowly rotate your shoulder so your hand moves up towards your navel. The ROM should be pain-free. Once your hand is up at your navel, hold this position for two seconds, and then slowly lower back to the starting position.Repeat this exercise for eight to 12 repetitions. Be sure that this exercise causes no pain.
6
Shoulder Internal Rotation ExerciseSlowly rotate your shoulder so your hand raises up. Keep your elbow bent.Brett Sears, PT, 2011While keeping your elbow bent to 90 degrees, slowly rotate your shoulder so your hand moves up towards your navel. The ROM should be pain-free. Once your hand is up at your navel, hold this position for two seconds, and then slowly lower back to the starting position.Repeat this exercise for eight to 12 repetitions. Be sure that this exercise causes no pain.
Shoulder Internal Rotation Exercise
Slowly rotate your shoulder so your hand raises up. Keep your elbow bent.Brett Sears, PT, 2011
While keeping your elbow bent to 90 degrees, slowly rotate your shoulder so your hand moves up towards your navel. The ROM should be pain-free. Once your hand is up at your navel, hold this position for two seconds, and then slowly lower back to the starting position.
Repeat this exercise for eight to 12 repetitions. Be sure that this exercise causes no pain.
Starting active shoulder ROM exercises is a great way to improve the overall muscular function around your rotator cuff and arm. If you have had shoulder surgery or have an upper extremity injury, check in with your physical therapist to help plan appropriate active shoulder motion exercises.
Summary
Rotator cuff strengthening exercises with resistance bandsare also a great way to strengthen your shoulder.Again, your healthcare provider or physical therapist can help you decide the safest way to progress with your shoulder exercise program.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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