Shoulder Range of Motion Exercises
Overview
A common issue I hear from patients is that they get sharp shoulder pain when they reach for something quickly. If your shoulder feels pinchy or stiff, these range of motion exercises will help. All you need is a wall!
Level
Beginner
Targets
Shoulders
Step by Step Instructions
- Stand under warm shower water for 3–4 minutes to heat the shoulder girdle.
- Face the shower wall. Stand comfortably with feet hip-width apart.
- Finger-walk both hands up the wall as high as you can. If you meet light resistance, try to go a few inches higher without forcing.
- At your current top reach, step a little closer to the wall to gain more range, then continue reaching as high as you can.
- Lower your arms and repeat the finger-walks several times, staying slow and controlled.
- Clock-face drill: Place one hand on the wall and trace an arc like a clock—move from ~11 → 10 → 9 → … → 6 o’clock, then reverse back up.
- Repeat the clock-face arc in both directions and switch arms to work the other shoulder.
- Keep the motion smooth and pain-free. Stop and consult your clinician if you feel sharp or extreme pain.
- Mild post-exercise soreness is okay; if the shoulder feels very sore afterward, ice for 10–20 minutes.
[Video Transcript]
Are you losing shoulder range of motion? Here’s a simple exercise you can do in the shower. Stand under warm water for three to four minutes to heat the shoulder girdle and loosen the muscles. Face the shower wall and “walk” your fingers up the wall as far as you can. If you feel resistance, try to go a few inches higher and work toward the very top of your reach. When you hit your current limit, step closer to the wall to gain more range and continue reaching as high as you can.
For a second movement, use your arm like the hand of a clock: trace the wall from about 11 o’clock to 10, 9, and so on down to 6 o’clock, then go back the other way. Move at your own speed to explore full, comfortable range in both directions. Stop and consult your chiropractor if you feel extreme pain. Mild soreness is okay, it means you’re creating motion in the joint. But if the shoulder is very sore afterward, ice the area for 10–20 minutes after your shower to help calm inflammation.
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