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Warm + shoulder mobility

5 exercises · 20–25 min

Warm up first, move slowly, and stop any stretch that feels sharp, catching, “wrong,” or noticeably worsens symptoms. Follow the PT handouts over any app wording.
  1. Pendulum Stretch illustration

    Exercise 1

    Pendulum Stretch

    3 minutes

    Support yourself with the unaffected arm, let the affected arm hang loose, and use body movement to create small, easy circles and swings. No weight unless prescribed.

  2. Shoulder Flexion Pulley Stretch illustration

    Exercise 2

    Shoulder Flexion Pulley Stretch

    5 minutes · 10-second holds

    Sit beneath the pulley; use the unaffected arm to gently pull the involved arm upward in front of the body. Don’t lean the trunk.

  3. Shoulder Abduction Pulley Stretch illustration

    Exercise 3

    Shoulder Abduction Pulley Stretch

    5 minutes · 10-second holds

    Sit beneath the pulley; use the unaffected arm to guide the involved arm out to the side, thumb up. Don’t lean.

  4. Flexion Table Slide Stretch illustration

    Exercise 4

    Flexion Table Slide Stretch

    3 × 30 seconds

    Towel under the hand to reduce friction; slide the arm forward while bending from the waist.

  5. Abduction Table Slide Stretch illustration

    Exercise 5

    Abduction Table Slide Stretch

    3 × 30 seconds

    Towel under the hand; slide the arm out to the side while bending from the waist.

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