Range of motion exercises for your shoulder

Range of motion exercises for your shoulder

March 19, 2018

If you are having issues with your shoulders, then it can really affect your range of motion. This can be problematic when it comes to playing sports, whether it's swinging a baseball bat or throwing a football. If you notice that your range of motion has become limited or your shoulders are experiencing soreness or pain, you should seek shoulder physical therapy. However, there are also a few exercises that you can do to improve the range of motion on your shoulders. These include the following:

  • Stretching in a doorway - Stand in a doorway and grip the sides with each hand at shoulder height. Lean forward into the doorway, straightening your arms until you feel a light stretch. Your back should remain straight as you lean.
  • Wall chest openers - Stand sideways to a wall with your feet aligned directly beneath your hips and your palm flat on the wall. Keep your arm straight and your wrist in line with your shoulder. Rotate the stretched out arm in and out from your shoulder without bending your elbow or moving your hand. Try to do three sets of 20 on both sides.
  • External rotations on your side - Lie down on your side, with your arm positioned to hold your head up off the ground. Stretch your upper arm along your side. Bend that arm at a 90-degree angle so that your elbow is on your side and your forearm is across your abdomen. Holding a light dumbbell, slowly raise your forearm towards the ceiling, hold it for a few seconds, then lower it back down. Repeat on the other side.
  • Behind the back stretch - Stand up straight with your feet hip-width apart. Reach your hands behind your back and interlock them together. Hold them there for one minute while keeping your arms as straight as possible before switching sides to improve shoulder flexibility. If you can't get your hands to interlock behind your back, hold a towel behind your back instead.

These shoulder exercises can help to improve your range of motion as well as reduce pain that you might be feeling in your shoulders. However, if you are having any issues with your shoulders at all, you should seek shoulder physical therapy. To schedule a shoulder physical therapy appointment in Vero Beach, Port St. Lucie or Sebastian, FL, be sure to contact us at Advanced Motion Therapeutic today.