The Wand Stretch for Shoulders

A long, straight, light object, such as a wooden pole or broomstick, is required to perform the wand stretch for shoulder joints. The "wand" helps you maintain the position of your arms while performing a stretch. As a ball-in-socket joint, your shoulder is capable of flexion, extension, rotation, abduction and adduction. Typically used in rehabilitative settings, wand exercises cover the various ways – circles, diagonals and flexion – your shoulder joint can move. These stretches also help an injured shoulder recover flexibility.

  1. Flexion and Extension

    • Perform flexion and extension exercises from a standing position. For a flexion exercise, stand erect and hold the wand in both hands with palms down. Slowly lift the wand over your head, keeping your arms fully extended. Avoid poking your head forward like an ostrich, which can strain your neck. Hold the peak position for anywhere from five to 30 seconds and return to the starting position in the same controlled way. Repeat the stretch 10 times. You can also perform the flexion exercise lying supine.

      In an extension exercise, hold the wand in both hands behind your back. Slowly lift the wand and move it away from your back. Hold the stretch for five to 30 seconds and return to the starting position. Repeat 10 times.

    Rotation

    • To work the external rotation of your shoulder, begin in a comfortable supine position on the floor or any horizontal surface. Hold the wand in your hands, palms facing up. Keep your upper arms on the floor with your elbows bent at 90-degree angles. Use one arm to push the other arm away from your trunk. Keep the elbow of the exercises arm next to your body. Hold the peak position for five to 30 seconds and repeat 10 times. To perform an exercise for an internal rotation, stand and hold the stick behind your head with one arm. Grab the other end of the stick with your other hand. Lift the stick up, straightening the elbow of the high arm and bending the elbow of the low arm. Hold the peak position for five to 30 seconds.

    Abduction and Adduction

    • For a shoulder abduction and adduction exercise, begin in a standing position. Hold the wand in both hands with palms facing away. Position the wand gently against the fronts of your thighs. Use one arm to push the other arm sideways and as high as is comfortable. Keep both arms fully extended. Hold the peak position of the stretch for five to 30 seconds. Repeat 10 times. Another exercise is to raise the wand overhead, holding the wand with both hands. Slowly move the wand from side to side, keeping your arms straight and elbows locked.

    Overstretching

    • When you perform wand exercises, only move your shoulder joints within their normal range of motion and no further. If you overstretch with a wand, it can cause more damage than good. For example, if you hold the wand up and behind your back at an angle that causes discomfort or pain, you can overstretch the ligaments in your shoulders. Some people rotate their arms backward in this position until the wand touches their lower back. If you’re forcing that kind of stretch, it can cause your shoulder joints to become unstable, which increases the risk of injury.