How to do it
You need: Optional: a light stick or broom handle.
Stand or sit tall. You can do this with the sore arm on its own, or hold a light stick in both hands so the good arm helps guide the sore one.
- Keeping your elbow straight, raise your arm forwards and up towards the ceiling.
- Go only as far as you can with control and without sharp pain.
- Lower the arm back down slowly to your side.
- Each day, aim to reach a little higher than the day before.
Form cues
- Lead with your thumb pointing up.
- Keep your shoulder relaxed - try not to hitch it up towards your ear as you lift.
- Move at a slow, even pace in both directions.
Common mistakes
- Leaning backwards or arching the back to get the arm higher.
- Forcing through a sharp or catching pain.
- Shrugging the shoulder up to cheat the movement.
Safety: Stop and message your physio if the shoulder becomes locked, or the pain is present at rest and at night and getting worse.