Physio Exercises

Musculoskeletal Physiotherapy OCATS
Health Services at Wolves
Shoulder ROM Exercises

Guidance
 You have been provided with these exercises to help improve your Shoulder
Symptoms.
 These Exercises are intended to assist with mobility for your Shoulder through the
rehabilitation process.
 These exercises are intended as a guide and prior to starting you should have had
some instruction from your physiotherapist at OCATS.
 The sets and reps outlined in this leaflet are intended as a guide – you may wish to do
less or more, but can progress these at your own pace.
 If you experience worsening symptoms while completing the exercises you may want
to seek guidance from your physiotherapist.
 Progress at your own pace, as your pain/stiffness allow, under the
supervision/guidance of your physiotherapist at OCATS.
Shoulder Pendulum Exercise
Lean over with your unaffected arm supported on a table or chair.

Relax the arm on the affected side, letting it hang straight down.
Slowly begin to swing the relaxed arm whilst keeping your elbow
straight.
Swing your arm in the following directions:
 Forwards and Backwards
 Sideways: Left and Right
 Small Clockwise and Anti-Clockwise Circles
 The Alphabet
Let gravity gently sway your arm. Do not actively lift or move it with
Repeat for 1 min each your shoulder muscles. Make sure you keep your elbow straight
throughout the exercise. This can be a great exercise to do when
direction your shoulder is painful or as a warm up prior to harder exercises.
5 mins in total
Active Assisted Shoulder Flexion (Forwards)
Stand holding a walking stick / broom or equivalent in both

hands. Place your affected side hand on the top of the stick as
the picture shows.
Using your unaffected hand to help lift the shoulder upwards in

a forwards direction as far as comfortable. if possible try and
hold for 5 seconds at the end of the movement.
It is normal to feel mild pain or discomfort during this exercise

initially. The pain and movement should gradually improve
overtime and with repeated repetitions.
Repeat for
20 reps x 4 sets
Active Assisted Shoulder Abduction (Outwards)
Stand holding a walking stick / broom or equivalent in both hands.

Place your affected side hand on the top of the stick as the picture
shows.
Using your unaffected side to help lift the shoulder outwards in a

sideways direction as far as comfortable, if possible try and hold for
5 seconds at the end of the movement.

initially. The pain and movement should gradually improve overtime.
Repeat for
20 reps x 4 sets
Active Assisted Shoulder External Rotation
(Rotate Outwards)
Stand holding a walking stick / broom or equivalent in both
arms with your elbow tucked into your side at a 90 degree right
angle.
Place your affected side hand at the end of the stick and your
unaffected limb hand approx. ½ way along the stick as the
picture shows.
Place a tea towel your elbow and your ribs, and try to squeeze
your elbow into your side throughout the movement.
Whilst keeping your elbow tucked in, rotate your wrist/hand

outwards as the picture shows, hold for 5 seconds at the end
of the movement then return back to the starting position.
Repeat for
20 reps x 4 sets
Active Assisted Shoulder
Hand Behind Back with Towel
Grip the towel at either end, you can start off with a wide grip but as
the exercise gets easier gradually move your hands closer together.
Use your unaffected limb / shoulder to assist in the lifting of the

affected limb in an upwards direction towards your head.
Initially try not to push through the pain but going up to the level just
before the pain then ease back down to the starting position.

Repeat for
20 reps x 4 sets
Active Assisted Shoulder
Internal Rotation with Towel
Grip the towel at either end, you can start off with a wide grip but as
the exercise gets easier gradually bring your hands closer together.
Use your unaffected limb / shoulder to assist in the lifting of the

affected limb in diagonal direction towards your unaffected shoulder.
Initially try not to push through the pain but going up to the level just
before the pain then ease back down to the starting position.

Repeat for
20 reps x 4 sets
Table Slides Shoulder Flexion (Forwards)
with Towel
Sitting upright in a good posture with your hand resting on a
towel on a table with your thumb pointing upwards.
Slowly slide your hands out in a forwards motion as far as

comfortable.
Slowly and with control return back to the starting position.
Repeat for 20 reps

x 4 sets
Table Slides Shoulder Scaption (Diagonal)
with Towel
Sitting upright in a good posture with your hand resting on a towel on a table with your thumb
pointing upwards.
Slowly slide your hands out in a diagonal
motion as far as comfortable.
Repeat for 20 reps

x 4 sets
Table Slides Shoulder Abduction (Sideways)
with Towel
Sitting upright in a good posture with your hand resting on a towel on a table with your thumb pointing
upwards.
Slowly slide your hand out in a sideways motion
as far as comfortable.
Repeat for 20 reps

x 4 sets
Wall Slides with Towel or Equivalent Exercise
Stand facing a wall with a towel in your hand, held at shoulder

height. Gradually try to slide and move the towel in the following
directions on the wall:
 Upwards / Downwards (Can hold at the end)

 Diagonally Left and Right (Can hold at the end)
 Clockwise Circle
 Anti-clockwise Circle
 Draw Alphabet

Repeat for 5 mins
Approx. 1 min
each movement
Standing Pec Stretch Against Wall
Straighten your arm with your hand against the inside of the door
frame or against a wall.
Try to keep your arm at chest height.
Gently rotate your upper body away from the arm until the stretch
can be felt in the chest muscles.
Hold for 30 seconds.
To increase the stretch further try taking a deep breath in through

your nose, then as you are exhaling through your mouth try to rotate
your trunk further away from the wall increasing the stretch
Repeat 5 times x 3 sets Hold for a further 30 seconds.
Scarf Stretch
In standing or sitting.
Take one arm over to the opposite shoulder by pushing it at the

elbow with your opposing arm adding gentle over pressure.
Hold the stretch approx. 20 secs, then relax.
You can vary the angle you push your elbow at to stretch different
parts of your shoulder muscles.
Repeat 5 times x 3 sets

Side Lying Posterior Capsule Sleeper Stretch
Lie directly on your affected shoulder with head well supported by

pillows. Slide your arm up to 90 degrees (level with collar bone) and
bend your elbow to 90 degrees to make a right angle.
Place the hand of the unaffected side just below wrist of affected
side and slowly push the forearm down towards the bed/ floor.
Throughout the stretch you must ensure that you remain directly on
the shoulder as it is common to roll backwards onto the shoulder
blade.
Maintain the stretch for at least 30 seconds and it should be held at

an intensity that you find mildly uncomfortable.
Repeat for 1 min cycles
During this 30 second period the intensity of the stretch may lessen
5 times as the muscles relax, gently take a deep breath in and out then push
Approx. 5 mins the forearm down to increase the stretch.
Final thoughts
 If you feel unwell or the exercises cause significant pain, please stop and rest. If this
continues discuss it with your physiotherapist.
 If you have any questions or concerns about any of the information detailed in this
leaflet please contact the department using the following details.
Musculoskeletal Physiotherapy OCATS
Bridgewater NHS Community Foundation Trust
Health Services at Wolves
Martin Dawes Stand
Halliwell Jones Stadium
Warrington
WA2 7NE
Email: [email protected]
Telephone: 01925 946683
Date Approved: Version Number: 3

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Musculoskeletal Physiotherapy OCATS

Health Services at Wolves

Shoulder ROM Exercises

Lean over with your unaffected arm supported on a table or chair.

Stand holding a walking stick / broom or equivalent in both

Using your unaffected hand to help lift the shoulder upwards in

It is normal to feel mild pain or discomfort during this exercise

Stand holding a walking stick / broom or equivalent in both hands.

Using your unaffected side to help lift the shoulder outwards in a

It is normal to feel mild pain or discomfort during this exercise

Whilst keeping your elbow tucked in, rotate your wrist/hand

Use your unaffected limb / shoulder to assist in the lifting of the

It is normal to feel mild pain or discomfort during this exercise

Use your unaffected limb / shoulder to assist in the lifting of the

It is normal to feel mild pain or discomfort during this exercise

Slowly slide your hands out in a forwards motion as far as

Slowly and with control return back to the starting position.

Repeat for 20 reps

Slowly and with control return back to the starting position.

Repeat for 20 reps

Slowly and with control return back to the starting position.

Repeat for 20 reps

Stand facing a wall with a towel in your hand, held at shoulder

 Upwards / Downwards (Can hold at the end)

It is normal to feel mild pain or discomfort during this exercise

Try to keep your arm at chest height.

Hold for 30 seconds.

To increase the stretch further try taking a deep breath in through

Take one arm over to the opposite shoulder by pushing it at the

Hold the stretch approx. 20 secs, then relax.

Repeat 5 times x 3 sets

Lie directly on your affected shoulder with head well supported by

Maintain the stretch for at least 30 seconds and it should be held at

Date Approved: Version Number: 3

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