Detailed Shoulder Movements
The shoulder joint has a wide range of motion and enables the performance of various activities. Engaging in regular physical activities and corrective movements to strengthen and increase the flexibility of shoulder muscles can prevent injuries. Pay special attention to shoulder health is essential to avoid muscle weakness and injury.
Pendulum Movement of the Shoulder Joint
Lean forward and place one hand on a chair. Allow the hand to hang freely, resembling a pendulum. Then, slowly move your hand back and forth, left and right, in clockwise and counterclockwise circular motions without bending your elbow. Ensure the movements are centered around the shoulder joint. Repeating this movement ten times in all directions and performing three sets is recommended.
Raising the Target Hand with the Help of the Opposite Hand
With the help of your opposite hand, move the target shoulder beyond its normal range of motion. Sit on a chair, interlock your hands, and slowly lift your target shoulder and arm with the assistance of the opposite hand, aiming to raise it as high as possible while creating gentle pressure. Hold this position for ten seconds and then return to the initial position. It’s suggested that this movement be repeated ten times and that three sets be performed.
Shoulder Range of Motion with Towel or Stick Assistance
Stand upright and hold a towel or stick behind your lower back, aligned with your spine. With the help of the opposite hand’s force and without bending your elbows, try to perform shoulder movements within a wide range without causing elbow flexion or feeling a noticeable stretch. Hold this position for ten seconds and then return to the starting position. It’s advised to repeat this movement seven times and perform two sets.
Raising the Arm Against the Wall
Place your fingertips against a wall and slowly lift your hand and shoulder upward by moving your fingers against the wall until you feel slight discomfort. Gradually increase the shoulder’s range of motion over time. You can perform this exercise facing the wall with both hands simultaneously and standing beside the wall (adjacent to the shoulders) separately for the left and right hands. Repeating this movement five times for each hand and performing two sets is recommended.
Stretching Posterior Shoulder Structures
Position the target hand horizontally against your chest from the forearm section. Then, with the opposite hand, bring the arm closer to the chest til you feel a stretch in the back of the arm and shoulders. Hold this position for 20 seconds and then return to the initial position. It’s suggested to repeat this movement seven times and perform three sets.
Stretching Inferior Shoulder Structures
You can perform this movement on a flat surface like the floor, worktable, or chair edge, positioning the target shoulder (hand) on the floor, worktable, or chair edge. Keep your arm slightly bent at the elbow and slowly guide your hand towards the edge while bending forward from the waist until your head is level with your shoulders. Hold this position for ten seconds and then return to the initial position. It’s recommended to repeat this movement seven times and perform two sets.
Stretching Anterior Shoulder Structures
Stand beside a door frame, keeping your arms by your side and bending your elbows to 90 degrees. Place your palms against the door frame. Slowly rotate towards the opposite side without moving your elbows away from the frame. You can also use a corner of the wall. Hold this position for ten seconds and then return to the initial position. Repeating this movement five times for each hand and performing two sets is suggested.
Strengthening Internal Rotator Cuff Muscles
There are several ways for this exercise. In a standing position, bend your elbows at 90 degrees and press your arms against your body. Place a band between the inside of your wrist and the wall, and without moving your elbows away from your body, try to push your wrist against the wall. Hold this position for ten seconds and then return to the initial position. Repeating this movement six times for each hand and performing two sets is suggested.
Mid-Shoulder Muscle Strengthening
Use a resistance band to perform shoulder abduction exercises. Stand or sit on a chair and lift the dumbbells slowly to the sides. Make sure the return movement of the weight is slow and controlled. It’s recommended to repeat this movement eight times and perform three sets.
We recommend consulting a physiotherapy specialist or a physical medicine and rehabilitation specialist before any action regarding these exercises.
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