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.