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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