Shoulder AAROM With Wand

Do you have a stiff shoulder? These exercises can help to regain your mobility and range of motion. You can use anything you find at home for the “wand” component (e.g., a broom, Swiffer, ruler, lacrosse stick, rolling pin). If the motion hurts the stiff shoulder, hold your hands closer together and try to only use the unaffected arm to guide the movement. Let the painful shoulder “go for the ride”.

Here are some additional cues for the exercises:>[?

1. Wand Flexion: Try to keep a neutral spine by pressing your lower back into the table/surface you are on. Lift the wand as high overhead as you can, hold for 1-2 seconds, and then return to the starting position. If your lats are tight, this may restrict the motion. Check out our upper body foam rolling video to learn how to loosen these muscles up.
2. Wand Twists: Keeping shoulders at around 90 degrees, twist the wand back and forth as far as you can. Hold for a second at each end to get a good stretch.
3. Wand External Rotation: Place a rolled-up towel or pillow under your elbow. Hold the end of the wand in the palm of the hand of the affected shoulder. Keep your elbow at 90 degrees and push the hand out to the side to target rotation at the shoulder joint.

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