Shoulder range of motion is important for daily activities. Reaching into the cupboard, washing your hair and face, and putting on clothing are all activities you need good shoulder mobility for. In this post, you will learn about the different motions of the shoulder, how much range is normal vs functional, and exercises to improve your shoulder range.
**This is not medical advice. Please consult your medical provider for more information.
Planes of Motion of the Shoulder
The shoulder is a very mobile joint. It has multiple planes of motion which include:
- flexion/extension in the sagittal plane
- abduction/adduction in the frontal plane
- horizontal abduction/horizontal adduction in the transverse plane
- external rotation/internal rotation in the transverse plane
For the purposes of this article, we will be focusing on shoulder flexion, extension, external rotation, and internal rotation.
How Much Shoulder Range of Motion Do We Need?
There is a difference between normal range of motion and functional range of motion. Normal range of motion refers to what is considered to be a normal range for a particular joint in a specific direction. Functional range of motion refers to the range that is needed in order to be functional (i.e. perform the activities you need to perform).
For example, the normal range into shoulder flexion is 180 degrees. To be functional, most people will need around 130 degrees depending on the activity. You must look at what you need as an individual in order to perform a specific task. Someone may need to be able to reach high up into a cupboard to grab plates. You might not need a full 180 degrees of motion, but 160 degrees might get the job done.
Here is a break down of specific motions of the shoulder and normal vs functional ranges:
- Flexion – Normal: 170-180 degrees, Functional: 115-127 degrees
- Extension – Normal: 45-60 degrees, Functional: 41-51 degrees
- External Rotation – Normal: 80-90 degrees, Functional: 49-69 degrees (with arm abducted to 90 degrees)
- Internal Rotation – Normal: 70-80 degrees2
Why is Shoulder Mobility Important?
Shoulder mobility is important for everyday use and for participating in sports. Having shoulder range of motion in multiple planes is important for activities or motions with combined movements. This includes washing your hair, toileting, and unfastening a bra.
Actions like washing your hair involve a combination of flexion, abduction, and external rotation. Unfastening a bra involves a combination of extension, adduction, and internal rotation.
Having adequate shoulder range of motion can help reduce the chances of shoulder impingement. Impingement commonly comes from muscle imbalances which have the potential to stem from lacking range of motion in a particular direction or weakness in muscle groups.
Other Articles Related to shoulder mobility/strength
- Shoulder Mobility Exercises: Proven Stretches to Unlock Your Mobility
- Physical Therapy Exercises for Shoulder Pain: What You Should Know
- How to Fix Rounded Shoulders
- 5 Important Shoulder Rehab Exercises for Optimal Function
- 5 Fantastic Exercises for Shoulder Strength They Don’t Teach You in the Gym
Exercises to Improve Shoulder Range of Motion
Give these exercises a try if you feel you are limited into shoulder flexion, extension, internal rotation, or external rotation.
Flexion
supine wand flexion
Lie on your back with your knees bent.
Hold a dowel or cane in your hands and lift your arms up over your head as far as you can go. Make sure not to arch your back when lifting your arms overhead.
Complete 3 sets of 10 reps.
Extension
shoulder extension with dowel
Stand while holding a dowel or cane behind your back.
Lift the dowel away from you as far as you can go. Do not lean forward when lifting your arms away from your body.
You can make this more challenging by lying on your stomach and lifting your arms up off of your body towards the ceiling.
Complete 3 sets of 10 reps.
External Rotation
Supine wand ER
Lie on your back while holding a dowel or cane.
Hold the end of the dowel in the arm you will be stretching. Flex your elbow to 90 degrees.
Then use the other arm to gently push your arm to rotate it into an externally rotated position. Think about pushing the back of your hand down towards the ground without extending your elbow.
Complete 3 sets of 10 reps.
Internal Rotation
Sleeper Stretch
Lie on your side directly on top of your shoulder. Make sure the arm you are lying on is up at shoulder height. Bend your elbow to 90 degrees.
Take your top hand and place it on top of your bottom wrist near the end of the forearm. Gently push your bottom hand down towards the ground until you feel a stretch in the back of the shoulder you are lying on.
You should feel a stretch in the back of the shoulder you are lying on.
Hold this stretch for up to 30 seconds and repeat up to 3 times.
Interested about more on this topic? Leave a comment below!
References
- Lunden JB, Muffenbier M, Giveans MR, Cieminski CJ. Reliability of shoulder internal rotation passive range of motion measurements in the supine versus sidelying position. J Orthop Sports Phys Ther. 2010;40(9):589-594. doi:10.2519/jospt.2010.3197
- Namdari S, Yagnik G, Ebaugh DD, et al. Defining functional shoulder range of motion for activities of daily living. J Shoulder Elbow Surg. 2012;21(9):1177-1183. doi:10.1016/j.jse.2011.07.032
TL;DR
Having adequate shoulder mobility is important for everyday activities like washing your hair, putting on clothes, and grabbing your coffee mug out of the cupboard. This post reviews normal vs functional shoulder range and provides exercises for you to try to increase your shoulder range of motion.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
