Shoulder Pulley Physical Therapy Exercises
After an injury or surgery, shoulder pulleys are an excellent method to enhance rotator cuff and shoulder range of motion. Physical therapy may be a great way to help you alleviate your discomfort and improve your overall function if you have shoulder pain or have had shoulder surgery.
Therapeutic methods like heat or ice are used to help you feel better, and activities are often recommended to assist you enhance your shoulder mobility (ROM), strength, and range of motion (ROM). Exercises are an important component of your overall rehabilitation strategy for your shoulder.
Common injuries and problems that may cause shoulder pain include, but are not limited to:
- Frozen shoulder
- Shoulder bursitis
- Rotator cuff injury or surgery
- Dislocated shoulder
- Proximal humeral fracture
During the initial phases of treatment for shoulder discomfort or dysfunction, it's critical to restore normal movement to your shoulder. One method to accomplish this is by utilizing shoulder pulleys. These pulleys hangs from the doorway and provide gentle, passive range of motion to your shoulders.
Shoulder pulleys are used in physical therapy clinics, and you may wish to buy your own so you can perform shoulder ROM exercises at home. Another low-cost, straightforward alternative is to have your own shoulder pulleys at home.
The key to this workout program is getting the right equipment and having a thorough understanding of how it works. Before you begin, check with your healthcare practitioner and physical therapist to ensure that this routine is appropriate for you.
There are simple exercises that you can do with your shoulder pulleys. To get started performing shoulder ROM using pulleys, follow this step-by-step advice. Before starting any new exercise regimen, check in with your healthcare provider or physical therapist.
1) Shoulder Flexion Range of Motion
The first exercise you should do with your pulleys is shoulder flexion. Hang your pulleys over a door and stand facing it with your back to the door to do this. With both hands, grasp the handles of the pulleys and pull down on the handle on your non-painful side. The other hand will gradually rise up when you do this. Raise your arm as far as possible by using the pulleys and allowing your shoulder and arm to move forward and up while keeping your elbow straight. Stop if you feel any degree of discomfort in your shoulder.
Allow the pulleys to extend your arm until you feel a little strain in your shoulder. Use the pulleys to assist your arm return down to your side after two seconds with your shoulder in the elevated posture. Repeat the motion 10 times for your aching shoulder, and move on to the next exercise.
You may modify this exercise by standing with your back to the door. If your shoulder mobility is limited, this might be a good place to start.
2) Shoulder Abduction Using Pulleys
Continue standing with your shoulder pulleys hanging over the door and your back to the door after completing 10 repetitions of shoulder flexion. Hold both handles of the shoulder pulleys and, while keeping your hands in a neutral position, pull the handle down in your hand on the non-painful side. Raise your painful shoulder out to the side as you perform this.
Allow the pulleys to raise your arm out to your side while keeping your elbow straight. Your shoulder should be stretched until you feel a strain in your shoulder. Stop if you experience acute discomfort.
Stop and hold this posture for two seconds when you feel mild tension in your shoulder. Then, with your non-painful hand and arm, carefully lower your painful arm and shoulder to your side. Repeat this drill 10 times, and you're ready to continue. Remember, you should not feel any discomfort in your shoulder after doing these exercises. If you do, see your physical therapist.
3) Shoulder Internal Rotation Using Over-the-Door Pulleys
To do internal rotation with shoulder pulleys, stand facing the door and grasp both handles of your pulley system. Your bad shoulder should be turned in slightly, and your hand should rest comfortably behind your hip or low back.
Pull down the pulley handle with your non-painful side. The system will pull the hand behind your back upward as you go. Use the pulley to raise your hand above your back until a light stretch is felt, and then hold for two seconds. Allow your arm to move back down behind your back and rest on the area just behind your hip.
The towel-based variation of this exercise is also feasible.
Repeat this exercise for 10 times.
You've just completed an exercise program to enhance your shoulder's ROM. You can perform this routine three times a day. Make sure to inquire about the frequency of these exercises with your physical therapist.
As you get further along with your shoulder treatment, these exercises may become more manageable. Shoulder ROM movements may help to enhance range of motion, such as performing shoulder active range of motion exercises, scapular stabilization activities, or rotator cuff strengthening exercises. Again, verify with your physical therapist to ensure that you are executing the exercises appropriately.
Here are some of the shoulder pulley equipment available on Amazon
RangeMaster PullEasy Shoulder Pulley with Patient Guide ($20.27) - Included metal bracket attachment makes it easy to attach the pulley system to the top of the door. Both sides of the bracket are padded with foam or a plastic sleeve. This one comes with grip free sling that allows you to relax your shoulder joint completely during exercise making it a great tool for after surgery recovery. Comes with 60-day money-back guarantee.
Vive Shoulder Pulley ($14.99) - Made with a durable metal casing, the nylon pulley wheel allows the rope to move freely and smoothly throughout the workout. Comes with 60-day money-back guarantee
RangeMaster Molded Rubber Handle Shoulder Pulley ($20.97) - Custom-designed pulley with a zinc-coated metal housing that won’t melt or deform over time and a self-lubricating nylon roller that won't squeak when used. Molded rubber handle provides comfort to your hands while using. It comes with a free Exercise Guide and a 60-day money-back guarantee.
BlueRanger Shoulder Pulley with Patient Guide ($13.97) - Made with a forged aluminum pulley with zinc-coated housing that will not bend or deform over time. The nylon web strap that extends over the door hanger makes it simple to hang the pulley system above any closed door. It's accompanied by a patient handbook and a 60-day money-back guarantee.
Fanwer Shoulder Pulley ($14.98) - Made with a high quality stainless steel , for long lasting use. The smooth pulley wheel allows the rope to move freely and smoothly throughout the workout.
PinkRanger Shoulder Pulley ($13.97) - PinkRanger contains a custom-designed pulley. Included nylon web strap over door hanger makes it easy to attach the pulley system over the top of any closed door. It comes with a patient guide and a 60-day money-back guarantee.
X-hero Shoulder Pulley ($16.98) - The adjustable rope length offers custom fit and versatility, and the soft foam handles provide superior comfort during use.
Econo Ranger Shoulder Pulley ($15.17) - Made with a custom pulley with zinc-coated housing to resist deformation over time. Wooden handles allow easy adjustability of the 85-inch cord to ensure comfort and easy use. It comes with a 60-day money-back guarantee.
BodyHealt Overhead Shoulder Pulley ($19.49) - Comfortable Workout Equipment. Large foam handles offer optimal comfort and a firm grip when you’re exercising.
Lifeline Multi-Use Shoulder Pulley ($15.21) - Lifeline’s patented Grip-All Handle includes a rotating comfort foam handle to decrease joint strain.
The Verdict
I bought the PinkRanger shoulder pulley a few weeks ago and have been using it almost every day. It is really cheap and easy to use, and it seems very durable. Overall, I'm really happy with my purchase.
The PinkRanger shoulder pulley is great for a variety of shoulder exercises. I've been using it to do some basic stretching and mobility exercises, as well as some specific exercises for my rotator cuff. It really helped me to improve my range of motion and decrease my pain levels.
I would definitely recommend the PinkRanger shoulder pulley to anyone looking for a cheap and easy way to improve their shoulder mobility. It's a great product that is definitely worth the price. Thanks for making such a great product!