Shoulder Separation: Rehab Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Neck rotation

1. Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.

2. Keeping your chin level, turn your head to the right and hold for 15 to 30 seconds.

3. Turn your head to the left and hold for 15 to 30 seconds.

4. Repeat 2 to 4 times.

Shoulder roll

1. Stand or sit up straight, with your chin slightly tucked.

2. Keep your arms relaxed. All motion will be in your shoulders.

3. Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.

4. Then go the other direction. Press your shoulders down, then back, then up, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.

Neck stretch to the side (upper trap stretch)

1. Sit in a firm chair, or stand up straight. Keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.

2. Look straight ahead. Tilt your head toward one shoulder and hold for 15 to 30 seconds. Relax and let the weight of your head stretch your muscles.

3. Slowly return your head to the starting position.

4. Repeat 2 to 4 times toward each shoulder.

If you would like a little added stretch, place your arm behind your back. Use the arm opposite of the direction you are tilting your head. For example, if you are tilting your head to the left, place your right arm behind your back.

You can also add more stretch by using one hand to pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left and use your left hand to gently and steadily pull your head toward your shoulder.

Shoulder-blade squeeze

1. Sit or stand up straight with your arms at your sides.

2. Keep your shoulders relaxed and down, not shrugged.

3. Squeeze your shoulder blades down and together.

4. Hold for about 6 seconds, then relax.

5. Repeat 8 to 12 times.

Shoulder extensor stretch (lying down, with wand)

1. Lie on your back with your knees bent. Hold a wand with both hands, placing one hand near each end of the wand. (You can also use a broom handle or anything stiff and about 3 feet long.) Your palms should face down as you hold the wand. Straighten your elbows and rest the wand on your legs, just below your hips. This is your starting position.

2. Keeping your elbows straight, slowly raise your arms over your head. Raise them until you feel a stretch in your shoulders, upper back, and chest. Try not to shrug your shoulders.

3. Hold for 15 to 30 seconds, and then return to the starting position.

4. Repeat 2 to 4 times.

Shoulder extension (with wand)

1. Stand, and hold a wand in both hands behind your back. You can also use a broom handle or anything stiff and about 3 feet long. Place your hands wide enough apart on the wand so it is comfortable, about the same width as your shoulders. Your palms should face away from your body.

2. Move the wand back away from your body. Go as far as possible without pain.

3. Hold for about 6 seconds, and then relax.

4. Repeat 8 to 12 times.

Goalpost stretch (with wand)

1. Lie on your back on the floor (or a firm surface) with your knees bent.

2. Hold a wand in both hands. (You can also use a broom handle or anything stiff and about 3 feet long.) Rest your elbows on the floor, pointing out to the sides. Bend your elbows like the letter "L" and hold the wand above your chest. This is your starting position.

3. Move the wand back over your head as far as possible without pain, keeping your elbows on the floor. If you can, rest the wand on the floor as you hold the stretch.

4. Hold for 15 to 30 seconds. Then return to the starting position.

5. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Current as of: July 17, 2023

Content Version: 14.0

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.