Shoulder Abduction

What it does

Abduction uses the supraspinatus and deltoid working with the shoulder blade muscles. Retraining it restores the ability to reach sideways and lift objects away from the body.

Our physiotherapists use it most often for shoulder impingement, rotator cuff injury and supraspinatus tendinitis, and it features in our frozen shoulder physiotherapy programmes.

How to do it

1. Stand tall with the arm by your side, thumb pointing forward.
2. Lift the arm out to the side and slightly forward, in the plane of the shoulder blade (about 30 degrees in front of straight sideways).
3. Rise to shoulder height or as high as is comfortable without shrugging.
4. Lower slowly over 3 seconds.
5. Add a light weight or band when you can do 15 smooth repetitions.

How much

10 to 15 repetitions, 2 to 3 sets, once a day.

Common mistakes

• Shrugging or leaning the trunk away.
• Lifting with the thumb pointing down, which can pinch the shoulder.
• Dropping the arm quickly.

Stop and check with us if

• A painful arc between shoulder and head height persists or worsens after two weeks.

Frequently asked questions