How to Improve Your Shoulder Range of Motion (Stretches & Exercises)

Summary by Krater

A physical therapist demonstrates how to assess shoulder range of motion and provides five categories of exercises with progressive levels to improve flexion, extension, external rotation, internal rotation, and thoracic spine mobility.

From the video

Answers: How do I assess and improve my shoulder range of motion?

• shoulder range of motion
• shoulder flexion exercises
• shoulder extension exercises
• shoulder external rotation exercises
• shoulder internal rotation exercises
• thoracic spine mobility

Exercises

• Supine Shoulder Flexion with a Dowel · dowel · 2-3 sets of 10-15 reps, 1-2x/day, every day
• Supine Shoulder Flexion with a Weighted Dowel · weighted dowel · 2-3 sets of 10-15 reps, 1-2x/day, every day
• Weighted Single Arm Pullover (Floor) · dumbbell · 2-3 sets of 10-15 reps, every other day
• Weighted Single Arm Pullover (Bench) · dumbbell, bench · 2-3 sets of 10-15 reps, every other day
• Prone Shoulder Flexion with a Dowel · dowel, towel · 2-3 sets of 10-15 reps
• Flexion on a Wall · wall · 2-3 sets of 10-15 reps
• Child's Pose Rocking · bodyweight · 2-3 sets of 10-15 reps
• Down Dog Transitions · bodyweight · 2-3 sets of 8-10 reps
• Down Dog Toe Taps · bodyweight · 2-3 sets of 8-10 reps
• Standing Extension with a Dowel · dowel · 2-3 sets of 10-15 reps, 1-2x/day, every day
• Prone Extension with a Dowel · dowel, towel · 2-3 sets of 10-15 reps, every other day
• Shoulder Extension Rocking · bodyweight · 2-3 sets of 10-15 reps
• Shoulder Extension Reverse Plank · bodyweight · 2-3 sets of 10-15 reps
• Shoulder Extension Crab Position · bodyweight · 2-3 sets of 10-15 reps
• Supine External Rotation with a Dowel · dowel, towel · 2-3 sets of 10-15 reps, 1-2x/day, every day
• Active Supine External Rotation · towel · 2-3 sets of 10-15 reps, 1-2x/day, every day
• Weighted Supine External Rotation · plate, towel · 2-3 sets of 10-15 reps, every other day
• Weighted Deficit Supine External Rotation · plate, towel · 2-3 sets of 10-15 reps, every other day
• Prone External Rotation · plate, towel · 2-3 sets of 10-15 reps
• Wall Slides · wall · 2-3 sets of 10-15 reps
• Weighted Supine Internal Rotation · plate, towel · 2-3 sets of 10-15 reps
• Elbow on Knee External Rotation · dumbbell · 2-3 sets of 10-15 reps
• Sleeper Stretch · towel · 2-3 sets of 20-30 seconds each
• Side Lying Thoracic Rotation · towel · 2-3 sets of 10-12 reps each side
• Half Kneeling Thoracic Rotation · bodyweight · 2-3 sets of 10-12 reps each side

What it concludes

• Focus on exercises targeting flexion, extension, external rotation, internal rotation, and thoracic mobility to improve shoulder range of motion.
• Aim to restore full range of motion or very close to it, using other shoulders or individual goals as reference.
• Self-assess your range of motion by filming yourself to track progress over time.
• Progress and exercise selection varies case by case based on surgery, precautions, history, and goals.
• Be patient and stay consistent by focusing on quality movements and keeping symptoms tolerable.
• Consult your healthcare provider if you have questions regarding individual needs before starting any exercise program.