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Suggest Physical Exercises To Improve Movement Of My Shoulder After An Injury?
Question: This may be a silly question, but what is normal range of motion for external rotation of the shoulder with arm abducted? I injures my shoulder on December 23. After a bit more than nine weeks recovery, and six weeks of physical therapy, my range of motion is normal in every aspect but this- I have 75 degree range of motion in exterior rotation, then pain.. Could you tell me, please, what is normal? Also, are there any exercises I can do to improve this? Unfortunately, I cannot receive more therapy due to insurance issues.
Brief Answer:
Expected Range is 90 degrees; exercises detailed below.
Detailed Answer:
Dear XXXX,
Thank you for posting your query to HCM.
I will start by clarifying the position on which the external rotation is measured- Supine with the shoulder and elbow abducted 90°. The forearm is midway
between pronation/supination with the entire humerus is supported by the table. In this case, the expected range of motion will be 70 degrees internal rotation; 90 degrees external rotation.
There are lots of exercises you can try at home. The exercises I recommend my patients are:
1) Wall sliding (do it slowly, in antero-flexion and then abduction. It will strengthen the other muscles around that will help the external rotation)
2) The stick, lied down, push the stick by using the other hand, forcing passively the external rotation while the shoulder is in adduction (near the trunk), and keep for 5 sec in XXXXXXX position.
3) The rubber band, same position as while doing the stick exercise, doing external rotation with both hands.
Do this 2-3 times day, 5-10 repetitions.
You may also check videos online to better understand this exercises if anything unclear. Once its starting to get painful, take painkiller as needed, and slow down with the exercises- the shoulder is telling that need some rest. If you continue while its painful, the movement may become more tight. Once its better restart with the exercises again.
Hope I answered your question. Let me know If you have any other issues.
Take care,
Dr. Papaqako.
Expected Range is 90 degrees; exercises detailed below.
Detailed Answer:
Dear XXXX,
Thank you for posting your query to HCM.
I will start by clarifying the position on which the external rotation is measured- Supine with the shoulder and elbow abducted 90°. The forearm is midway
between pronation/supination with the entire humerus is supported by the table. In this case, the expected range of motion will be 70 degrees internal rotation; 90 degrees external rotation.
There are lots of exercises you can try at home. The exercises I recommend my patients are:
1) Wall sliding (do it slowly, in antero-flexion and then abduction. It will strengthen the other muscles around that will help the external rotation)
2) The stick, lied down, push the stick by using the other hand, forcing passively the external rotation while the shoulder is in adduction (near the trunk), and keep for 5 sec in XXXXXXX position.
3) The rubber band, same position as while doing the stick exercise, doing external rotation with both hands.
Do this 2-3 times day, 5-10 repetitions.
You may also check videos online to better understand this exercises if anything unclear. Once its starting to get painful, take painkiller as needed, and slow down with the exercises- the shoulder is telling that need some rest. If you continue while its painful, the movement may become more tight. Once its better restart with the exercises again.
Hope I answered your question. Let me know If you have any other issues.
Take care,
Dr. Papaqako.
Note: For further queries, consult a joint and bone specialist, an Orthopaedic surgeon. Book a Call now.
Above answer was peer-reviewed by :
Dr. Raju A.T
Answered by
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