Shoulder ROM Exercises

The shoulder is one of the most complex joints in the human body, comprised of muscles, cartilage and bone. The rotator cuff is made up of four smaller muscle groups that together provide stability and strength: the supraspinatus, infraspinatus, teres minor and subscapularis. These smaller groups enable the shoulder to rotate, twist and turn. The range of motion, or ROM, rehabilitation program generally takes 16 weeks to regain full mobility and strength of the shoulder.

  1. Variations

    • Use resistance bands instead of dumbbells if you would rather perform the recommended exercises standing up. Resistance bands offer the same benefits as the dumbbells, but enable you to stand while doing the same movements.

    External Rotation

    • External rotations are another form of exercise for the posterior deltoid, one of the most important muscles for shoulder extension and rotation. The difference between external rotation and posterior movement is the elbow does not move with external rotation. These exercises are most easily performed by using a resistance band instead of a dumbbell. The bands provide increasing resistance and can be used while standing to strengthen the posterior deltoid. Dumbbells need to be used while lying down on your side, and this position can be uncomfortable for some people. To use a resistance band, find a secure location to attach one end of the band and hold onto the other end of the band with the hand furthest away from the mounting location . The band should be against your stomach and your elbow bent in a 90 degree angle. Leave the elbow tight against your side and extend the hand away from the body.

    Internal Rotation

    • Internal rotations help to strengthen the front of the shoulder as well as the chest. Stabilization of these muscle fibers helps assist in daily activities like lifting a cup to your lips or removing an item from the refrigerator. The simplest way to isolate these fibers is to use a resistance band attached to a secure place and holding the band with the arm that is closest to the band mounting location. The rotation is done from the shoulder with the elbow bent at 90 degrees. Rotate your arm into stomach and make sure that your elbow stays against the side of your body.

    Circular Movements

    • Circular motion exercises can be preformed either seated or standing and involve making circles with the arms extended. Move your hands in a circular motion and include both clockwise and counterclockwise motions. Circular motions allow the shoulders to contract and relax while the arms are in motion. Stretching and strengthening are equally important and circular exercises allow the shoulder to do both activities.

    Posterior Movements

    • Perform the recommended exercises for eight to 10 weeks before progressing to any primary shoulder exercises. The posterior deltoids can be worked by exercises that involve both contraction and extension, such as table exercises. Table exercises are those that involve lying on your stomach, dangling your arm off the side, and lifting your arm by contracting the shoulder. The posterior deltoids are responsible for providing support to both the head and neck, and a weak deltoid can lead to problems in these areas.