Shoulder active range of motion (ROM) exercises can help improve shoulder joint mobility.
Shoulder ROM exercises help you move the affected joint in all directions that it should be able to move.
This helps to improve overall muscular function and strength around your shoulder.
Brett Sears, 2011
Improved function and strength can help you fully recover after a shoulder surgery injury.
It will also give six examples of exercises you might do at home to improve shoulder ROM.
Shoulder Range of Motion
Shoulder ROM exercises work on how a shoulder can move.
Brett Sears, 2011
Theshoulder is the most mobile jointin your body and can move in several ways.
The typical progression to restore normal, pain-free ROM to your shoulder begins with passive ROM.
Shoulder pulleys are an example of an exercise your physical therapist may implement to help you regain passive ROM.
Brett Sears, PT, 2011
Here are several step-by-step exercises to help restore your shoulder’s active ROM.
These exercises focus primarily on shoulder abduction and internal and external rotation.
If any of these exercises cause pain, you should stop immediately and consult with your healthcare provider.
Brett Sears, PT, 2011
The shoulder that you are exercising should be on top.
Keep your elbow straight and your thumb pointing towards the ceiling.
Perform eight to 12 repetitions of this exercise, and then progress to the next exercise.
Brett Sears, 2011
Be sure to stop if you feel worsening pain in your shoulder or arm.
Slowly lift your arm up so that your hand is pointing towards the ceiling.
Hold this position for one to two seconds, and then slowly lower to the starting position.
Brett Sears, PT, 2011
Move through a pain-free ROM.
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.
It can help improve rotator cuff strength or improve neuromuscular control of this muscle group.
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.
The motion should be coming from your shoulder as it rotates.
You should perform eight to 12 pain-free repetitions of this exercise.
Then, progress to the final two shoulder active ROM exercises.
Keep your elbow bent to 90 degrees, and keep your palm facing up.
The ROM should be pain-free.
Repeat this exercise for eight to 12 repetitions.
Be sure that this exercise causes no pain.
StatPearls Publishing; 2024.
2019;33(4):931-943. doi:10.1519/JSC.0000000000002216
