If you have shoulder pain, you may benefit from physical therapy to ease painful symptoms and improve your shoulder strength and range of motion (ROM) so that you can return to normal function.
Your physical therapist should work with you to perform shoulder special tests and help determine the cause of your shoulder pain. A ROM loss around your shoulder joint is a common finding in people with shoulder pain. Also, you may have decreased shoulder ROM if you have had shoulder surgery like a rotator cuff or labrum repair.
Your physical therapist will help to progress you through a safe and effective exercise program to help you restore normal ROM in your shoulder. The typical progression to restore normal, pain-free ROM to your shoulder begins with passive ROM. Shoulder pulleys can be used to help regain passive ROM. Once passive ROM is restored, you may progress to performing active-assistive ROM exercises, and finally, active ROM exercises like the ones in this program.
The exercises in this step-by-step guide are meant to help you restore the active ROM to your shoulder.
Once your arm is straight and resting on your hip, slowly lift your arm up into the air and towards the ceiling. Be sure to keep your arm in line with your body, and make sure your thumb remains pointing at the ceiling.
Move your shoulder fully through a pain-free ROM, and then slowly lower your arm back down to the starting position. Perform 8 to 12 repetitions of this exercise, and then progress to the next exercise.
Keep your elbow straight and flex your shoulder so that your arm is out in front of you and parallel to the floor.
Slowly lift your arm up so that your hand is pointing towards the ceiling. Hold this position for one to two seconds, and then slowly lower to the starting position. Move through a pain-free ROM.
This exercise should be performed for 8 to 12 repetitions. If you experience any pain with this exercise, stop immediately and consult your healthcare provider or physical therapist.
After this exercise is complete, you can move to the next exercise: active shoulder external rotation.
To start this exercise, lie on your side with the shoulder to be exercised on top. Keep your elbow bent to 90 degrees and tucked into your side. Your elbow should remain at your side the entire time. Your hand should be resting comfortably in front of your navel.
You should perform 8 to 12 pain-free repetitions of this exercise. Then, progress to the final shoulder active ROM exercise.
Keep your elbow bent to 90 degrees, and keep your palm facing up.
Repeat this exercise for 8 to 12 repetitions. Be sure that no pain is caused by this exercise.
The four exercises in this step-by-step guide are meant to help improve the active range of motion around your shoulder. Once these exercises become easy, you may wish to progress to shoulder and rotator cuff strengthening exercises by performing these exercises with free weights. Rotator cuff strengthening exercises with resistance bands are also a great way to strengthen your shoulder. Again, your healthcare provider or physical therapist can help you decide the safest way to progress with your shoulder-exercise program.
A Word From Verywell
Starting active ROM exercises is a great way to improve the overall muscular function around your rotator cuff and arm. If you have had shoulder surgery or have an upper extremity injury, check in with your physical therapist and get started on active shoulder motion exercises.
