Shoulder Stretches 

Specific exercises will help restore motion. These may be under the supervision of a physical therapist or via a home program. Therapy includes stretching or range of motion exercises for the shoulder. Sometimes heat is used to help loosen the shoulder up before the stretching exercises. Below are examples of some of the exercises that are recommended to regain shoulder motion (and oftentimes alleviate pain).

Videos provided by Dr. Rick Matsen at the University of Washington

●     External rotation — passive stretch

Stand in a doorway and bend your affected arm 90 degrees to reach the doorjamb. Keep your hand in place and rotate your body as shown in the illustration. Hold for 30 seconds. Relax and repeat.

●     Forward flexion — supine position

Lie on your back with your legs straight. Use your unaffected arm to lift your affected arm overhead until you feel a gentle stretch.

●     Crossover arm stretch.

Gently pull one arm across your chest just below your chin as far as possible without causing pain.

●     Internal rotation

Gently push your wrist up your back until you feel a stretch.