2A
STIFF AND PAINFUL SHOULDER
Stretching exercises S H O U L D E R
P A T H W A Y
T R E A T M E N T
During the completion of these exercises you may experience some discomfort which is normal and does not mean you are doing any further harm. If 0/10 was no pain and 10/10 is the worst pain imaginable, we suggest that you work to a level no greater than 4-5/10 during the exercise.
1
G U I D E L I N E S
The following day or two it is normal to experience some delayed pain or muscle soreness. Providing this does not continue to worsen, it is ok to carry on completing the exercises. As a guide, start with the prescribed repetitions and sets. It is ok to reduce the number of reps and sets based on your level of pain.
Supine active assisted flexion Lying on your back with a stick in your hands, raise the broom slowly from your hips above your head as far as you can and then return to the start position.
Repeat 20-30 times (3-4 sets) 2-3 x a day
2
Active assisted extension Holding a stick; use your unaffected arm to push your affected arm slowly behind you. Ensure your arm is straight and you are pushing directly backwards.
Repeat 20-30 times (3-4 sets) 2-3 x a day
CONTINUED ON NEXT SHEET
P H Y S I O T H E R A P Y
S H O U L D E R
Visit our website for more information and advice:
>>>
E X E R C I S E S
www.providephysio.org.uk
PFS-3367-2017-03
STIFF AND PAINFUL SHOULDER
2A STRETCHING EXERCISES
3
Active assisted abduction Holding a stick; use your unaffected arm to push your affected arm out to the side. Ensure that your arm is straight and directly to the side, not behind or in front.
Repeat 20-30 times (3-4 sets) 2-3 x a day
4
Supine active assisted external rotation Lying on your back with a stick in your hand, gently use your unaffected arm to push your affected arm out to the side. Make sure that your affected arm is bent to 90 degrees at the elbow and remains tucked into your waist throughout.
Repeat 20-30 times (3-4 sets) 2-3 x a day
5
Sleeper Stretch Lie directly on affected shoulder. Slide your arm up to 90 (level with collar bone) and bend your elbow to 90. Place the hand of the unaffected side just below wrist of affected side and slowly push the forearm down towards the bed/ floor. Ensure you keep the elbow bent at 90 and you keep the affected arm level with the collar bone throughout the stretch.
Hold stretch minimum of 30 seconds, (3-4 sets) 2-3 x a day CONTINUED ON NEXT SHEET
P H Y S I O T H E R A P Y
S H O U L D E R
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk
>>>
STIFF AND PAINFUL SHOULDER
2A STRETCHING EXERCISES
6
Pendulum swings
Place your unaffected arm on a wall or table, lean forwards and allow the affected arm to hang. Gently move your arm to create a pendulum motion.
Repeat 20-30 times (3-4 sets) 2-3 x a day
7
Towel behind back pull up Hold the bottom of a stick or a towel behind your back with your affected arm. Use your unaffected arm (behind your head) to gently pull your affected arm up behind your back
Repeat 20-30 times (3-4 sets) 2-3 x a day
P H Y S I O T H E R A P Y
S H O U L D E R
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk