Oct 19, 2006

Basic Shoulder Exercises (English)

Repeat all exercises on the alternate side. Stop any exercises SHOULDER - 38 Strengthening:
that cause shooting pain or numbness. If the muscles are Isometric Internal Rotation
tight, try the exercises as appropriate under a warm shower.
Apply ice for 15 minutes after exercises.

Keeping left elbow

at side, use other hand
at wrist to apply light
resistance to inward motion.
Hold 5 seconds.

Repeat 10 times per set.

Do 3 sets per session.
Do 2 sessions per day.

SHOULDER - 25 ROM: Pendulum (Side-to-Side) SHOULDER - 26 ROM: Pendulum (Circular)

Let right arm move in

circle clockwise, then
Let right arm swing counterclockwise, by
freely from side to side rocking body weight
by rocking body weight in circular pattern.
from side to side.

Circle 10 times
each direction per set.
Do 3 sets
Repeat 10 times per set. per session.
Do 3 sets per session. Do 2 sessions
Do 2 sessions per day. per day.

SHOULDER - 27 ROM: Saw (Protraction / Retraction) SHOULDER - 28 ROM: Cross

(Horizontal Abduction / Adduction)

Reach right arm out in

Reach right arm across
front, then pull arm back,
body as far as possible,
pinching shoulder blades
then pull arm out
together.
from side.

Repeat 10 times per set. Repeat 10 times per set.

Do 3 sets per session. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

Copyright© 1999-2004 VHI Page 1 of 4

 Oct 19, 2006
Basic Shoulder Exercises (English)

SHOULDER - 83 ROM: Flexion (Standing) SHOULDER - 84 ROM: Abduction (Standing)

Bring arms straight out in front

and raise as high as possible
without pain. Keep palms
facing up .

Bring arms straight out from sides and raise as high as

Repeat 10 times per set. possible without pain.
Do 3 sets per session. Repeat 10 times per set. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

SHOULDER - 85 ROM: SHOULDER - 86 ROM:

External / Internal Rotation – in Abduction (Standing) External / Internal Rotation – in Flexion (Standing)

With upper arms parallel to floor and elbows bent at right With upper arms straight out in front and parallel to floor,
angles, gently rotate arms up then down as far as possible keep elbows bent at right angles and rotate up then down
without pain. as far as possible without pain.
Repeat 10 times per set. Do 3 sets per session. Repeat 10 times per set. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

SHOULDER - 87 ROM: Extension (Standing) SHOULDER - 96 Abduction (Side-Lying)

Bring arms straight back as far as possible without pain. Lie on left side. Raise arm above head. Keep palm forward.
Repeat 10 times per set. Do 3 sets per session. Repeat 10 times per set. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

Copyright© 1999-2004 VHI Page 2 of 4

 Oct 19, 2006
Basic Shoulder Exercises (English)

SHOULDER - 7 ROM: Flexion SHOULDER - 9 ROM: Abduction

With left arm resting

on table, palm up, bring
head down toward arm
and simultaneously
move trunk away
from table.
Hold 5 seconds.

Repeat 10 times
per set.
Keeping right arm on table, slide body away until stretch is Do 3 sets
felt. Hold 5 seconds. per session.
Repeat 10 times per set. Do 3 sets per session. Do 2 sessions
Do 2 sessions per day. per day.

SHOULDER - 10 ROM: External Rotation SHOULDER - 11 ROM: External Rotation (Alternate)

Keep palm of left hand

Keeping left forearm palm
against door frame and
down on table, bend
elbow bent at 90°. Turn
forward at waist until
body from fixed hand
stretch is felt.
until stretch is felt.
Hold 5 seconds.
Hold 5 seconds.

Repeat 10 times per set. Repeat 10 times per set.

Do 3 sets per session. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

SHOULDER - 12 ROM: Extension SHOULDER - 71 ROM: Inferior Capsule Stretch

Feet shoulder width apart,

holding onto table, gently
lower body by bending
knees until stretch is felt. Gently pull on left raised
Hold 5 seconds. elbow with other hand until
stretch is felt
in shoulder.
Hold 5 seconds.
Repeat 10 times
per set.
Do 3 sets
per session.
Do 2 sessions Repeat 10 times per set.
per day. Do 3 sets per session.
Do 2 sessions per day.

Copyright© 1999-2004 VHI Page 3 of 4

 Oct 19, 2006
Basic Shoulder Exercises (English)

SHOULDER - 72 ROM: Posterior Capsule Stretch SHOULDER - 73 ROM:

Towel Stretch – with Interior Rotation

Gently pull on left forward Pull left arm up behind back

elbow with other hand until by pulling towel up with other arm.
stretch is felt in shoulder. Hold 5 seconds.
Hold 5 seconds.

Repeat 10 times per set. Repeat 10 times per set.

Do 3 sets per session. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

SHOULDER - 61 Scapular: Stabilization SHOULDER - 62 Scapular: Modified Stabilization

With palms resting

comfortably on table,
gently lean to right side
and forward over hand.
Hold 5 seconds. Relax.

With forearms resting comfortably on table, gently lean

to right side and forward. Hold 5 seconds. Relax.
Repeat 10 times per set.
Do 3 sets per session. Repeat 10 times per set. Do 3 sets per session.
Do 2 sessions per day. Do 2 sessions per day.

SHOULDER - 70 ROM: Rocking (All-Fours) SHOULDER - 16 ROM: Inferior Glide

With towel under left arm,

gently pull arm toward
floor until stretch is felt.
Hold 5 seconds.

On hands and knees, gently lean forward, back, and

side-to-side. Move slowly, smoothly, and without pain. Repeat 10 times per set.
Repeat for 1 minutes or 10 times per set. Do 3 sets per session.
Do 3 sets per session. Do 2 sessions per day. Do 2 sessions per day.

Copyright© 1999-2004 VHI Page 4 of 4