Reaching Old Heights: 6 Targeted Exercises for Strong Shoulder Range of Motion

When I perform a clinical evaluation, one of the first things I look at is shoulder range of motion and strength. It’s not uncommon to discover a rotator cuff tear in the diagnosis section of the medical record, and it’s also not unusual to find one right here in the clinic.

Beyond obvious tears, however, I often discover shoulders with a significantly limited overhead range of motion outside of cuff problems. These patients don’t demonstrate pain and can pass rotator cuff tests, but their active range is limited.

Decreasing the range of motion throughout your body can rob you of function and force you to compensate with new movement patterns.

We often help clients regain a considerable amount of overhead range of motion by strengthening their arms and shoulders, which allows them to recover much, if not all, of what was lost.

Avoiding weakness and decreased range of motion is much better than letting them become your everyday routine. The following exercises are clinically proven and have served my patients well.

As with any exercise program, speak with your medical provider to see if they are right for you.

.

6 Range-of-Motion Exercises for Shoulders

.

1. Supine Shoulder Flexion

Supine shoulder flexion is a great exercise to perform first thing in the morning. Since it’s done while lying on your back, you can start your exercises before you even get out of bed. Lying on your back also makes use of gravity to help maximize your stretch.

Before you begin, ensure you have plenty of room to move your arms over your head.

Step 1: Lie on your back, arms down by your sides, palms facing your sides, and thumbs pointing toward the ceiling. You can do this exercise on the floor, on a couch, or even on your bed first thing in the morning.

Step 2: Slowly raise your arms straight toward the ceiling, letting your thumbs lead the way. Continue until your thumbs come down behind your head and touch the surface you are lying on.

Step 3: Slowly reverse the movement to return your arms to the starting position.

Step 4: Moving your arms up and back down counts as 1 repetition. Try to perform 3 sets of 12 repetitions.

Modification: Don’t worry if your arms don’t reach the surface behind your head. Hold the position at full extension for approximately 15 seconds to see if gravity relaxes your arms down further.

.

2. Finger Wall-Walking

We frequently use finger-walking exercises in the clinic. They’re great for slowly moving the shoulders into and out of flexion and require excellent control. Finger-walking methodically advances your shoulder into flexion, allowing you to identify your range of movement accurately.

Step 1: Stand with your arms at your sides, facing a wall.

Step 2: Slowly walk your fingers of one hand up the wall as high as you can. Use all 5 fingers in a spider-like crawling motion. Repeat with the other hand.

Step 3: Once you reach as high as possible, hold for approximately 5 seconds before slowly walking your fingers back down. Moving all the way up and then back down counts as 1 repetition. Try to perform 3 sets of 12 repetitions.

Don’t scrimp on the 5-second hold at the top because this is good for helping maximize shoulder flexion.

Modification: If walking your fingers up doesn’t work, try holding a small pillow in both hands and sliding it up and down the wall.

.

3. Head Touches

I have patients perform head touches to maximize their shoulder external rotation and generate healthy mobility to the shoulder joint. Head touches also serve a secondary function of stretching to the pectoral muscles when performed correctly.

Step 1: You can perform these exercises either sitting or standing. For this example, sit in a chair with your back upright, hands on your lap and toward the front of your chair.

Step 2: Reach straight forward with your right arm, bend your elbow, and touch the back of your head with your palm. Hold for 1 second, then reverse the movement to the starting position. Repeat on the left side.

Step 3: Touching the back of your head and returning your hand to your lap counts as 1 repetition. Try to perform 3 sets of 12 repetitions. You can alternate sides or perform all repetitions on one side before moving to the other.

Modification: If the back of your head is beyond your reach, touch behind your ear instead. If you can’t move your arm straight out, just move it as far as you can. Start where you are and improve from there.

.

4. Scapula Touches

Scapula touches are the perfect follow-up to head touches. Where head touches bring your arm into external rotation, scapula touches emphasize arm flexion.

Step 1: Remain in the same position as for head touches.

Step 2: Reach your right arm straight up over your right shoulder, bend your elbow, and reach to touch as far down your back as you can with your palm facing your back.

Step 3: Once you’ve reached as far as you can, hold the position for 2 seconds before reversing movement back to the starting position. This counts as 1 repetition. Try to perform 3 sets of 12 repetitions. You can perform all the movements on one side before moving to the other side or alternate sides.

Modification: If reaching your arm straight up is too much, simply touch as far back as you can.

.

5. Shoulder Hugs

While the previous two exercises provide larger shoulder movements, the shoulder hugs complete the full range of movement. The best thing about this exercise is that you'll be bestowing yourself a bunch of hugs.

Practice Tip: Take at least 1 second to move your arms in either direction. Be sure to control your movement speed because there’s a tendency to speed up as you continue through the repetitions.

Step 1: You can perform this exercise sitting or standing. For sitting, move to the front of your chair, keep your spine upright, and rest your hands on your legs.

Step 2: Reach around yourself with both arms as far as you can and try to touch the back of your shoulder blades.

Step 3: Once you touch your shoulders, hold the hug for 3 seconds before returning your hands to your lap. Bringing your arms around and then back down counts as 1 repetition. You can alternate the arms one above the other each time if you like. Try to complete 3 sets of 12 repetitions.

.

6. Up the Backs

Where head touches work on external rotation, up the backs work on internal rotation. Although many functional movements work on internal rotation to a degree, up the backs maximize it.

Practice Tip: As with the other exercises, don’t speed up as you go; keep it paced well.

Step 1: If performing this exercise sitting, move to the front of your chair with an upright posture and hands on your legs.

Step 2: Bring your right arm behind you and rest the back of your hand on the small of your back.

Step 3: Slide your hand up your spine as far as it will reach. Imagine trying to scratch an itch just beyond your reach. When you reach up as far as you can, lower your arm and place it on your lap before repeating the movement on your left side.

Step 4: Moving your arm up your back and then to your lap counts as 1 repetition. Try to perform 3 sets of 12 repetitions with each arm. I suggest alternating arms.

These exercises work synergistically to help maintain your shoulder range of motion and strength. I recommend performing them at least once every other day and optimally every day. Healthy shoulders make for maximal function; you want to preserve them as much as possible.