Shoulder Active Range of Motion

  • With straight arms, swing the arms in a forward direction, aiming to go through as much range as possible.
  • Repeat backwards.

Key points:

  • Keep the ribcage depressed throughout.

Dose: 20 circles each direction.

Exercise Categories: 

  1. Stand with the arm abducted to 90 degrees and the elbow flexed to 90 degrees.
  2. Rapidly rotate the arm back (taking the hand backwards) until you reach end range.
  3. Repeat with the arm rotating forward.

     

Key points:

  • Ensure scapulae remain retracted.
  • Ensure elbow remains at shoulder height.
Exercise Categories: 

  1. Begin in a standing position.
  2. Swing one arm overhead so the elbow is pointing up and the hand touches the back of the same shoulder. The other arm should swing down across the front of the body.
  3. Repeat for the other arm in a non-stop swing.

  1. Stand with your back to the wall.
  2. Place one hand in the small of your lower back and the other hand on the front of your leg.
  3. Apply pressure to the hand in your lower back to ensure the back remains neutral and does not over extend.
  4. Lift the other arm forwards, aiming to get the back of the hand to the wall overhead.

     

Exercise Categories: 

  1. Begin in a standing position.
  2. Cross the arms over the front of the body, then swing them back on the horizontal plane.

          

Key points:

Exercise Categories: 

  1. Hold a broomstick in a wide grip in front of the body.
  2. Pass the broomstick over your head until it is behind your back.
  3. Reverse the movement to return the broomstick to the front.
  4. Narrow your grip on subsequent dislocations.

          

Key points:

Exercise Categories: