Michael Metcalf, M.D. / M. Daniel Hatch, M.D.
Active range-of-motion (AROM) means that you move your arm with the use of your own muscles. Perform the following AROM exercises 3 times a day, with 10-15 repetitions each. Your should perform these in a range of some discomfort, but not pain
With your arm down to your side, slowly raise your arm forward as high as comfort permits. When you feel some discomfort or stretching stop, hold it for a few seconds and then lower your arm in a slow and controlled manner.
With your elbow bent to 90º and your arm at your side, slowly rotate your arm away from your body. Hold it there for a few seconds and then return to neutral.
Beginning with your arm down at your side slowly raise your arm away from your body. Raise your arm as high as comfort permits (a gentle stretch and some pain is normal). Hold it there for a few seconds, and then gently lower it back down to your side.
Shrugs (Scapular Stability)
To perform a shrug simply raise or “shrug” your shoulders up while maintaining good posture. Hold for several seconds.
Retraction (Scapular Stability)
To perform this exercise, maintain good posture and pinch your shoulder blades together. Hold for several seconds and repeat 10-15 times. You should feel this exercise in the upper mid back, between the shoulder blades.