These are a few examples of exercises to stretch you shoulder. Do these exercises regularly 1-2 times a day. You may find them easier to do after a hot shower or bath. It is normal for you to feel a stretching sensation. However if you get ongoing pain, reduce the exercises by doing them less often or less forcefully, or stop completely. If the pain is increasing, see a physiotherapist or a doctor.
Pendulum
Lean forward with support (shown for left shoulder)
Let arm hang down
Swing arm
- forward and back
- side to side
- around in circles (both ways)
Repeat 5 – 10 times each movement
Twisting outwards
Sitting holding a stick (eg. rolling pin, umbrella)
Keep elbow into your side throughout
Push with unaffected arm so hand of problem side is moving away from the mid-line (can be done lying down)
Do not let your body twist round to compensate
Repeat 5 – 10 times
Arm overhead
Lying on your back (shown for left shoulder)
Support problem arm with other hand at wrist and lift it up overhead
Do not let your back arch
Can start with elbows bent
Repeat 5 – 10 times
Twisting outwards / arm overhead
Lying on your back, knees bent and feet flat
Place hands behind neck or head, elbows up to ceiling
Let elbows fall outwards
Repeat 5 – 10 times
Kneeling on all fours
Keep your hands still
Gently sit back towards your heels
To progress take your knees further away from your hands
Repeat 5 – 10 times
Sit or stand
Try and set up a pulley system with the pulley or ring high above you. Pull down with your better arm to help lift the stiff arm up
Repeat 10 times
NB. Normally it is best to have the fixed pulley point behind you.
Stretching the back of the shoulder
Take hand of your problem shoulder across body towards opposite shoulder
Give gentle stretch by pulling with your uninvolved arm at the elbow
Sometimes you can feel more stretch if you lie on your back to do the movement
Repeat 5 times, holding for 20 seconds
Hand behind back
Standing with arms by side
Grasp wrist of problem arm and;
- gently stretch hand towards your opposite buttock
- slide your arm up your back
Can progress and use a towel
Repeat 5 times