10 Best Shoulder Passive Range of Motion Stretches (PROM) – Ask Doctor Jo

10 Best Shoulder Passive Range of Motion Stretches (PROM) – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you the top 10 passive range of motion stretches for the
shoulder. so let’s get started. So these top 10 are my favorite passive range of motion stretches. there’s no scientific
research behind it, it’s just what I found that work best for me and my
patients. so the first one is going to be pendulum circles. pendulums are my
favorite. they’re a great way to really loosen up that shoulder joint, relax
those muscles, but the key is to make sure you’re moving your body to get your
arm to move, not actively moving your arm. so let’s take a look at the circles. for
shoulder pendulums you’re just going to dangle your arm down towards the floor.
you’re not actively gonna move your arm, but you’re going to use your body to
move your arm making circles and then reverse it the other way. number two is going to be pendulums side
to sides. so same kind of concept. it’s really just opening up that joint
getting some passive movement, making sure that you’re not moving your arm,
you’re moving your body to make the arm move, and that’s what is making it
passive. so let’s take a look at side to side. for shoulder arm swings from side
to side, just dangle your arm down keep it nice and relaxed. you’re not actually
moving your arm, but you’re moving your body side to side. number three, pendulums front to back. now
so same thing as the others, but this time you’re just going front to back, so
now you’re getting that movement in the shoulder in all directions, but just
getting it nice and relaxed, doing it passively where you’re not actively
moving that arm. so let’s take a look. for shoulder arm swings front to back,
just let your arm dangle down. you’re not actually moving the arm, but you’re
moving your body to make your arm move. number four. using a pulley system is
really really great. You’re gonna do flexion for this one, and you have to get
a pulley, but you can also make them at home. they’re very easy to do and so this
is a great way of getting that passive range of motion in flexion by using your
other arm to pull it up with the pulley. so let’s take a look. for pulley shoulder
flexion, put the pulley in your hands. if I need to stretch my right shoulder my
left arm is going to come down pulling my right shoulder up into flexion. keep
your thumbs facing you. number five. we’re going to use the
pulleys again, but now it’s going to be for abduction. so this time you’re going
out to the side, but same concept you’re just relaxing that arm and you’re
letting the other one pull the other one up. so that is a great way to get that
passive range of motion for abduction. so let’s check that one out. for pulley
abduction, place the pulley in your hands turn your thumbs towards you with your
elbows out to the side. if I’m stretching my right shoulder, my left one comes down
as my right one goes up. number six. using the pulley again, now
we’re going to do internal rotation behind our back. this one’s kind of
uncomfortable it’s an awkward position to get in, but it’s really great to be
able to get that arm up behind your back if you’ve got to scratch your back, wash
your back, or if you’re putting on a bra. this is really going to help get that
movement, but again it’s doing it in a passive way. so let’s check it out. for
pulley internal rotation grab the pulley behind you. with the arm you want to
stretch, pull up with the left to bring up the right. number seven is the pulleys for external
rotation. so again this is one that might not be super comfortable it’s a hard one
to get back, but by using the pulley to help pull it back in to that external
rotation in a passive way, you can really gain a lot of motion with it, so let’s
take a look. for pulley shoulder external rotation, have the pulley slightly behind
you. if you’re stretching your right shoulder put your elbow out to the side
in a comfortable position, and then pull your left arm down to bring that
shoulder up. number eight. so now we’re going to use a
stick to get that passive range of motion. you really want to let the stick
do all the work. you’re trying to passively do this, so we’re in the
shoulder flexion for this one. let’s check it out. for shoulder flexion
passive range of motion with a stick, you can use a cane or a broomstick or PVC
pipe if you have some. your arm is just going to go along for the ride, so the
other arm is going to do all the movement. it’s just going up and down and
then the other ones just sitting on top. number nine. now we’re going to do
abduction with the stick. so same kind of concept, you’re just letting that arm go
for the ride on the stick, and you’re using the other arm to push it up. so
this is a great way to get that passive range of motion. make sure that you’re
just completely relaxed with that shoulder, and let the other arm do all
the work. so let’s check it out. for shoulder abduction passive range of
motion with the stick, you can use a cane a broomstick or PVC pipe if you have
some. your arm is just going to go along for the ride, and the other one’s doing
all the movements. so it’s pushing the arm up. just set your hand on top of the
cane or the PVC pipe with your thumb pointed upwards, and then just push your
arm up as comfortably as you can. the last one number 10, is going to be
external rotation with the stick. so same as all the others, you’re really just
relaxing that arm, relaxing that shoulder, and letting the other arm push that
stick to get that motion in the arm. so remember make sure you’re nice and
relaxed. let’s check it out. for shoulder external rotation passive range of
motion with a stick, you can use a cane a broomstick or PVC pipe if you have some.
the arm is just going to go along for the ride, and the other one’s going to do
all the movement. bend your elbow and put it by your side. keep it there the whole
time. try not and let it come out. then hold on to the pipe with your thumb up
and then push outwards and come back in. so remember make sure that elbow is not
coming away from your side. so there you have it. that’s your top ten
passive range of motion stretches for the shoulder. remember you really want
that shoulder and that arm to be completely relaxed for the passive range
of motion. these are stretches when you’re doing
them passively maybe you can’t do it because it hurts actively or maybe
you’re on precautions because you’ve had a shoulder surgery or something. so make
sure you check to make sure it’s okay to do these, but it’s a great way to start
getting that motion when you’re maybe not ready to actively do it, or it hurts
too much to actively do it. so if you want to help support my channel, make
sure you click on the link up here to find out how, and don’t forget to
subscribe by clicking down here. and remember, be safe (keep it passive), have
fun. and I hope you feel better soon.

11 Replies to “10 Best Shoulder Passive Range of Motion Stretches (PROM) – Ask Doctor Jo”

  1. Hey Doc! I have this strange pain in my lower and mid back, and it also goes to my rib cage area, therefore causing me difficulties in doing any activity such as dancing, so any suggestions? And also i got ultra sound and tests done, all of them are normal. Its been 2 months with this pain actually and i struggle alot to do dancing.

  2. Hey Doc, I just wonder what is your opinion about shoulder braces after ac joint separation, I just wonder if its a good idea to have one ? Is a good rehab all that I need ?

  3. Can you use the a pvc pipe or a golf club instead of the pulley system for the exercises in flexion?I don’t have access to a pulley system. Thank you!

  4. Hey doc! I need advice. I’ve had 2 surgeries on my shoulder. Rarely do I feel pain or discomfort, went snowboarding without any problem. However my issue lies with mountain biking. I like to ride aggressive but every time I ride downhill I constantly want to go faster but I’m worried about it popping out while descending down a trail.. Can you please offer advice? really don’t want to get rid of my bike 🙁

    P.s. I work physical labour so I’m always lifting.

    Ryan

  5. Purchase a printable worksheet with the shoulder PROM stretches in this video here: https://www.askdoctorjo.com/purchase-shoulder-prom-stretches-worksheet

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