Shoulder Exercises:
Advanced Range of Movement Patient Exercise Sheet
These exercises can be done within your pain limits however they should not increase your pain. Your pain should not be severe but a little discomfort when exercising is ok. If you experience severe pain which lasts more than 30 minutes after you stop, reduce the force or frequency with which you are performing them.
As a guide start with around 3-5 repetitions of each exercise, 1-2 times per day. You can increase or decrease based on your pain.
Supine 90-90 Shoulder External Rotation with Weight 1 Lay on your back and
hold a weight in your affected hand. Have your elbow bent to a right angle and your arm lifted out to the side.
2 Slowly lower your hand
backwards. Hold for 1020 seconds.
Supine 90-90 Shoulder Internal Rotation with Weight 1 Lay on your back and
hold a weight in your affected hand. Have your elbow bent to a right angle and your arm lifted out to the side.
2 Slowly lower your hand forwards keeping your upper arm still.
3 Hold for 10-20 seconds.
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Shoulder Exercises: Advanced Range of Movement Patient Exercise Sheet Supine Shoulder Flexion with Weight Assistance 1 Lay on your back,
holding a weight above your body with both hands.
2 Keeping elbows straight, slowly lower your hands behind your head.
3 Hold for 3-5 seconds. Return to the start position.
Further information
QR Links:
‘Managing My Musculoskeletal Health’ information leaflet is available or will be given to you by your physiotherapist if you are unable to access our digital self-management resources. If you can access online resources, our physiotherapists recommend you use the self-help section of our website for information and support with specific MSK conditions and injuries
Managing My Musculoskeletal Health
Self-help section
Our free NHS Mid and South Essex getUBetter app for an easy, safe and effective way to help you self-manage your MSK condition or injury. If you feel you still need physiotherapy input, please complete a self-referral to the Physiotherapy team. getUBetter app
If you have any questions please contact the Care Co-ordination Centre on:
0300 131 0111
provide.askus@nhs.net Self-referral
Follow us on social media:
/ProvidePhysiotherapy @ProvidePhysio @ProvidePhysiotherapy
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