3 EASY Stretches to Reduce Shoulder Stiffness

Shoulder stiffness certainly limits overhead mobility. Perform these three exercises DAILY to reduce shoulder pain and improve overhead shoulder mobility.

Supine Active-Assisted Shoulder Flexion: 1-2 sets of 10 repetitions, once a day. Use the strong, non-painful shoulder to guide the opposite shoulder overhead throughout a pain-free motion. Try to improve mobility each repetition, as tolerated.

Supine Active-Assisted External Rotation: 1-2 sets of 10 repetitions, once a day. Place a small pillow under the arm so the elbow is at chest height. Ensure the arm is angled 30-40 degrees away from your spine. Place the end of the dowel rod in the palm of your hand and use the opposite arm to stretch the shoulder into external rotation. Again, ensure this is pain-free.

Pendulums: once every hour. Support yourself on a chair or countertop as the arm dangles towards the floor. Gently, move the arm and hand in circles, starting with the size of a small pizza. As the discomfort lessens and mobility improves, increase the diameter of the circle as tolerated. *Place a soup can or small weight in your hand to distract the shoulder joint for an increased stretch.

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