SHOULDER STRETCHES
Note: Please consult with your Chiropractor prior to commencing these exercises
Easy
SHOULDER MOBILITY
Shoulder Pendulum Exercise (Shoulder Mobility)
Lean forwards with your arm hanging from your shoulder (you may need to stabilise with your opposite hand on a chair/table). Gently swing your hand in circles like its hanging on a piece of string from your shoulder. Swing it clockwise and anti-clockwise for 1-2 minutes in either direction or until you feel it becoming free and relaxed.
Shoulder Rolls (Shoulder Mobility)
Stand with your arms by your side. Gently roll your shoulders in a circular motion both in a clockwise and anti-clockwise direction for 1-2 minutes in either direction or until you feel your shoulders becoming more free and relaxed.
Shoulder Protraction Chicken Wing Stretch (Shoulder Mobility)
Stand with your hands on your hips. Gently roll your shoulders in a circular motion both in a clockwise and anti-clockwise direction for 1-2 minutes in either direction or until you feel your shoulders becoming more free and relaxed.
SHOULDER RANGE OF MOTION
Shoulder Abduction and Internal/External Rotation (Shoulder Mobility) - Lying down
Lie down with your elbow 90 degrees away from your body and bent 90 degrees. Gently rotate your shoulder by bringing your hand fully backwards as far as comfortable, hold for 3 seconds, and then rotate forwards as far as comfortable. Perform 10 stretches 3 times per day.
Shoulder Internal/External Rotation (Shoulder Mobility)
Stand with your arm by your side and your elbow bent to 90 degrees. Gently rotate your shoulder inwards and outwards (hand away from body and towards) whilst keeping your elbow against your side as far as comfortable, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
SHOULDER STRETCHES
Shoulder Blade Walk Exercise (Shoulder Mobility)
Reach with your hand towards the shoulder blade on the same side. Gently crawl your fingers down your shoulder blade as far as comfortable, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Shoulder Blade Walk Exercise - Opposite Shoulder (Shoulder Mobility)
Reach with your hand towards the shoulder blade on the opposite side. Gently crawl your fingers down your shoulder blade as far as comfortable, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Shoulder Internal Rotation/Anterior Joint Capsule (Shoulder Mobility)
Reach your arm behind your back towards you opposite shoulder blade a far as comfortable, hold for 3 seconds, and then relax. You should feel a stretch in the front of your shoulder.Perform 10 stretches 3 times per day.
Shoulder Extension Stretch
Extend both arms backwards with both hands together and stretch by bringing your arms further backwards as far as comfortable, hold for 3 seconds, and then relax. You should feel a stretch at the front of your shoulders. Perform 10 stretches 3 times per day.
Shoulder Posterior Joint Capsule/Mid Deltoid Stretch
Place your arm across your chest in a horizontal position with your opposite hand holding your elbow Gently enhance the stretch by pulling your arm towards your body, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Shoulder Triceps Stretch
Bring 1 arm up above and across the back of the head and with the other had grip the elbow. Pull the arm across the back of the head keeping your body straight, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day..
Shoulder Triceps and Lats Stretch
This is a stretch for the muscles running back of the arm (Triceps) and down one side of your spine (Latissimus Dorsi). Bring 1 arm up above and across the back of the head and with the other had grip the elbow. Pull the arm across the back of the head. Then side-bend the upper the body to get a great overall body and fascia stretch to that side, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Shoulder External Rotation Stretch
Find a corner or something to grip your hand onto. Keep your elbow by your side and then bend your elbow 90 degrees and twist your arm and hand outward away from your body (you should feel a twisting stretch through the front of your shoulder). Hold onto the wall and gently press your chest forward to enhance the twisting stretch to your shoulder, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Doorway Stretch (Pectoral Stretch)
Find a doorway and place both arms on the side. Gently lean forward with your chest while keeping your head upright. You should feel a stretch at the front of your chest and shoulders, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Corner Stretch (Pectoral Stretch)
Find a corner of a room)and place both arms on the side. Gently lean forward with your chest while keeping your head upright, hold for 3 seconds, and then relax. You should feel a stretch at the front of your chest and shoulders. Perform 10 stretches 3 times per day. The pictures below show changes in positioning to get different parts of the muscles.
One Arm Shoulder Stretch (Pectoral Stretch)
Target one side as shown: grasping a doorway (or similar) and gently twist your upper body away so you feel a stretch through the front of your shoulder and chest, hold for 3 seconds, and then rest. Perform 10 stretches 3 times per day.
Arm Up Stretch (Pectoral Stretch)
Bring your arm/elbow up bent 90 degrees behind a door and lean forward feeling for a stretch in your chest, hold for 3 seconds, then rest. Perform 10 stretches 3 times per day.
BROOM STICK
Shoulder Swinging Broom Stick/Rod Exercise (Shoulder Mobility)
Stand with a broom stick/rod held in front of you with your arms apart (change distances between hand positions throughout exercise). Use 1 arm to move the stick (usually the unaffected shoulder) side ways swinging whilst the other arm remains completely relaxed (with only the hand gripping the stick). Swing within pain limits for 1-3 minutes
Intermediate
SHOULDER STRETCHES
Rotator Cuff Stretch (Towel Assisted)
Find a towel or something similar. Rotate one hand up and above your head and leave the towel hanging down to rotate the other hand behind your back and grip the towel. Gently stretch by pulling the towel upwards, hold for 3 seconds, and then downwards and hold for 3 seconds. Perform 10 stretches 3 times per day.
Shoulder Traction Stretch (Towel Assisted)
Place a rolled up towel under your arm and leave it hanging by your side. With your opposite hand grasp onto your writ/forearm and gently pull downwards. You should feel a slight pulling through your shoulder, hold for 3 seconds and then relax. Perform 10 stretches 3 times per day.
Shoulder Extension Stretch (Table Assisted)
Find a table at a suitable level for you. Stand facing away from the table, bend both arms backwards and place them on the table and then enhance the stretch by squatting downward, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Shoulder Door Frame Stretch (Above Head)
Stand in a doorway with your hands placed above your head on the door frame. Gently lean forwards creating a stretch in your arm pit area, hold for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
Advanced
SHOULDER STRETCHES
Shoulder Rotator Cuff Stretch (Hand Clasp)
Place one arm over your shoulder reaching behind your back and the opposite hand behind your back below your shoulder. Clasp both hands together and gently pull down with one hand, hold for 3 seconds, and then pull up for 3 seconds, and then relax. Perform 10 stretches 3 times per day.
BROOM STICK
Shoulder Above Head Swinging Broom Stick/Rod Exercise (Shoulder Mobility)
Stand with a broom stick/rod held in front of you with your arms apart (change distances between hand positions throughout exercise). Use 1 arm to move the stick (usually the unaffected shoulder) side ways swinging whilst the other arm remains completely relaxed (with only the hand gripping the stick). Swing within pain limits for 1-3 minutes.
Foam Roller/Rolled Up Towel Upper Back/Chest Stretch
This is a simple and relaxing exercise that effectively stretches the upper back but also influences the chest, neck, shoulders and lower back. It can be performed with a foam roller (or equivalent) but is also quite effective with a rolled up towel. Simply place the roller along your spine and balance with your knees up (feet slightly apart) and your arms stretched outwards (or upwards as in the second image). Make fine adjustments with your legs, back, neck, and arms until you find a comfortable position and simply keep this position for 3-5 minutes or as long as comfortable
Under Arm Stretch (Latissimus Dorsi Stretch / Teres Minor/Major Stretch)
Lie on your side with the foam roller under your arm which should outstretched above your head. Gently roll the foam roller under your arm and you should feel a stretch coming along your under arm and down the side of your upper back. Perform 10 repetitions 3 times per day.
