This video is to help restore shoulder flexibility for overhead range of motion. We are specifically targeting shoulder flexion, shoulder abduction and shoulder external rotation mobility. After an injury or surgery these movements are often restricted due to shoulder joint and soft tissue restrictions.
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Festore shoulder flexibility for overhead range of motion [Click To Tweet]
Technique for restoring shoulder mobility [Click To Tweet]
Hey guys, this is Manu Kalia, physical therapist and herbalist. So I’m going to show you another technique for restoring shoulder mobility, and this is more for getting once again your overhead movement back, your shoulder flexion, some internal rotation, so these ranges which often get limited after an injury or after surgery. And this technique I’m going to show you, I’m going to use a macebell. There’s essentially a heavy weight at the end of the stick that’s for strengthening, but we’re going to use it for a different purpose though to get that range of motion back.
Now, for those of you who don’t have that, that’s okay. You can use an old-style mop. So get a bucket; you fill it with water or put some form of weight at the bottom to hold that mop stable. So placing that water and then the mop in it allows it to have a stable base so the mop ends up standing up straight, and then you can use it for the exercise that I’m going to show you.
So, once again, you place that next to you in the bed. Again, we’re working on getting this range of motion back, your flexion and then some internal rotation in your quadrant positions out here where a lot of people have limitations. So what I’m going to do is, you have to place it approximately above your shoulder level. Now, what this allows me to do is it allows me to hold on to something, something with a weight at the end, to help me guide myself into getting into positions, end-range positions where I can really work on stretching out that tissue. Sometimes when you’re missing that range of motion or if you have pain or injury, it’s not easy to let that arm hang down here in this position and just work on getting a stretch. It’s very uncomfortable and you might be weak, too. So it’s just difficult to let it just hang because it’s more painful. So something like this gives me a little bit of support and something to hold onto where as I get into that end-range position, when I come back, the weight allows me to bring it right back into a neutral position or back into my starting position.
Now, what I want to do is I want to work at going overheard. So I might get here and I might find like, okay, this is my limit and I can hang out here. I can oscillate gently and I can roll it right back. So look for different spots. So I’m going more towards flexion, but that’s especially towards internal rotation.
So the other thing you can do is you can move it out a little bit further, and now I can really work on not only doing overhead movement but I can really get some external rotation. Now, you can see, this position, that position right here, I can let that hand slide down as well as let that roll back a little. Now I’m really working on getting some stretching and some mobility in that tissue.
Now, if you find that the shoulder tends to hike up or if your humeral head or your shoulder wants to pop out in front because you’re missing that range of motion, you can work at gently stabilizing with the other hand. That’s the other advantage of this thing. So now I can work at saying, Okay, well, this is my limit. I can just go to there, I’m going to hang out here and I’m going to stretch.
Now, keep in mind, don’t force it. And also, for those of you who have an unstable shoulder, if you’ve had dislocations, do not do this exercise because we don’t want to risk a dislocation of that shoulder, because you have some instability or hypermobility in that shoulder. So be very careful. I don’t want you to do that exercise.
So if theshoulder is really stiff, you can work on gently getting in these positions out here and looking to get that full range of motion back. Work on it about five to seven minutes, nice and easy, hitting from different angles and different ranges, and don’t force it as I said. You might be a little bit sore initially, but as you continue to work on it should start to get easier, start to restore that range of motion for you. And be careful – if it starts to hike up too much and it impinges, causes you more pain or discomfort, you’ve got to back off. You’ve got to get out of there.
If you have any questions, leave a comment. And I hope that was helpful. Thanks, guys.