1. Shoulder Extension PROM (Stick)

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

2. Shoulder Flexion AAROM | Full Range(Stick)

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

3. Shoulder External Rotation | Full Range(Stick)

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

4. Shoulder Internal Rotation Stretch (Towel)

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

5. Shoulder Posterior Capsule Stretch (Towel)

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

6. Latissimus Dorsi Stretch | Unilateral (Wall)

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

7. Shoulder Chest Stretch (Door Frame)

Sets: 1 set
Reps: 5x
Hold: 20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

1. Shoulder Extension PROM (Stick)

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Hold stick at shown

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

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Strong arm lift s, affected arm is just along for the ride

Preparation:

  • Stand with good posture
  • Hold a stick / cane behind your back as shown

Execution:

  • Use your stronger arm and sti ckto lift your aff ected arm back
  • Affected arm doesn't participate actively

2. Shoulder Flexion AAROM | Full Range (Stick)

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Lie on back, hold stick

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

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Use strong arm to raise affected arm

Preparation

  • Lie on your back as shown
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Raise all the way overhead

Execution

  • Use your strong arm to help raise your aff ected arm forwards above your head
  • Raise up all the way in pain free range of moti on
  • Return in a controlled manner to the original position

3. Shoulder External Rotation |Full Range (Stick)

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Elbows bent, stick over stomach

Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 min between each set
Tempo: slow and controlled
Frequency: 2-3x/week

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Rotate stick upward

Preparation:

  • Lie down on your back holding a stick as shown
  • Arms at shoulder height
  • Elbows resti ng on the ground and bent
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Rotate stick above head

Execution:

  • Rotate stick above your head
  • Keep the elbows on the ground

4. Shoulder Internal Rotation Stretch (Towel)

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Start Position

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

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Pull hand upback with strong arm

Preparation:

  • Sit or stand with good posture
  • Hold a towel behind back with the arm to be stretched on the bottom
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Continue to pull as high as you can without pain. Hold the stretch if you are able

Execution:

  • Use strong arm to pull bottom hand up back

5. Shoulder Posterior Capsule Stretch(Towel)

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Towel supports elbow

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

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Gently press hand closer to floor

Preparation:

  • Lay on your side, elbow up at shoulder height supported by a towel
  • Rotate your body back slightly (will help you fixate your shoulder blade)
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Roll trunk back slightly

Execution:

  • Reach your wrist with the top hand
  • Gently press hand towards bed until you feel a stretch at the back of your shoulder
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Stretch back of shoulder

6. Latissimus Dorsi Stretch |Unilateral (Wall)

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Slide forearm up wall

Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

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Lean forward and push your hips back for a more intense stretch

Preparation:

  • Stand facing a wall, forearm on the wall in front of you with your palm up

Execution:

  • Slide your arm up the wall above your head unti l you feel a stretch in your back
  • For a more intense stretch, lean forward and push your hips back

7. Shoulder Chest Stretch(Door Frame)

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Arms against doorframe - Lean forward

Sets: 1 set
Reps: 5x
Hold: 20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week

Preparation:

  • Place arms at shoulder level on either side of a doorframe.

Execution:

  • Step forward. You should feel a stretch across the front of your chest.

Important:

  • Do not support your weight with your arms.