There is no fixed timing of the day for when the ROM exercises should be done. For some people, mornings may be suitable. For some people, it could be in the evenings after work. However, sometimes physiotherapists prescribe shoulder and cervical (neck) ROM exercises that can be done at the desk or while taking work breaks. Furthermore, regardless of when the ROM exercises are performed, they must always be done gently and slowly. They must be started as small gradual movements and then increased, instead of a single jerky large movement.

Restrictions in the ROM for a joint can arise due to several soft tissues surrounding the joint. Research has shown that using hot packs or any form of heat, can relax these soft tissue structures and make them more distensible. Thus, it may be advisable to incorporate some form of heat into the exercise regime prior to ROM exercises. 

Along with ROM exercises, it is important to do some strength training as well. Improving the range of a joint without improving the strength of the muscle to adapt to this new range may be injurious.

Read More on Range of Motion Exercises:

1. How Often Should You Do Range of Motion Exercises?

2. Who Should Do Range of Motion Exercises? 

3. When Should You Do Range of Motion Exercises? 

The post When Should You Do Range of Motion Exercises? appeared first on Siphox Health.

Acute Injury

If you have suffered an acute injuryROM exercises may be avoided initially as pain and inflammation may hamper any movement. Gradually, active ROM or active assisted ROM exercises can be started depending upon the person’s pain tolerance and other symptoms. These exercises help to regain mobility and assist in recovery. 

Repetitive Strain Injury

For someone with a repetitive strain injury, you may start with active ROM exercises. Although, along with ROM exercises, strengthening exercises are equally important to prevent further damage to the tissue.

Frozen Shoulder or Degenerative Issues

For someone with frozen shoulder or degenerative issues, reduction in ROM is usually present. Because there is no active injury in these patients, therapists can use passive ROM exercises. However, eventually, the patients must be trained to do active ROM exercises.

Elderly People

For the geriatric population, due to aging flexibility reduces and joints start to become stiff. To prevent this from happening or to maintain the available ROM, active assisted exercises which then progressed to active ROM exercises can be done.

Athletes

For the population involved in skill based activity, active ROM exercises are preferable as reduced ROM at the joint may hinder the activity as a whole making it less skillful.  

Neurological Conditions

The role of passive ROM exercises is present mostly only in neurological conditions to maintain the ROM of the joint as some patients are unable to perform a full movement as their strength is affected. 

Read More on Range of Motion Exercises:

1. How Often Should You Do Range of Motion Exercises?

2. Who Should Do Range of Motion Exercises? 

3. When Should You Do Range of Motion Exercises? 

The post Who Should Do Range of Motion Exercises? appeared first on Siphox Health.

How often you should do range of motion exercises depends on individual factors such as the severity of your condition, your age, and your overall health. 

If you have a mild condition, you may only need to do range of motion exercises a few times a week. 

If you have a more severe condition, you may need to do them every day. The type of range of motion exercises will change as you recover from an injury and the nature of your condition changes. 

What are range of motion exercises? 

A ROM exercise is an activity aimed at improving or maintaining the ROM of a particular joint. There are 3 different types of ROM exercises: Passive Range of Motion Exercises, Active-Assisted Range of Motion Exercises, and Active Range of Motion Exercises

Passive ROM Exercises

In Passive ROM exercises the movement of the joint is completely passive. It is not accompanied by an active muscular contraction by the person performing the exercise. A physical therapist or a ROM machine applies pressure to move the joint.

Active Assisted ROM Exercise

Active-assisted ROM exercises- this type of exercise requires an active muscular contraction by the person performing the exercise to move the joint. However, it is assisted by an external force (therapist or a piece of equipment such as a wand or the other arm).

Active ROM Exercises

Active ROM exercises- In this type of exercise the joint movement is done purely by the person performing the exercise. No additional external force is given to perform the ROM

Depending upon the patient/person to whom these exercises are prescribed for, the type of ROM exercise varies. There are no strict contraindications for doing shoulder ROM exercises unless you have a fracture, a dislocated shoulder, a dislocated acromioclavicular joint, or acute and severe soft tissue trauma.

How often should you do range of motion exercises?

The American College of Sports Medicine (ACSM) has set some guidelines when it comes to physical exercises.

Frequency

According to the ACSM guidelines, flexibility exercises should be done at a frequency of at least 2-3 times a week to improve ROM.

However, that being said, the prescription of ROM exercises is multifactorial. For eg, if ROM exercises have been prescribed after a traumatic fracture or soft tissue injury, the protocol prescribed must be strictly followed. Expecting quicker and better results by overdoing these exercises in this scenario would be counterproductive and harmful.

On the other hand, if a completely healthy individual wishes to do ROM exercises for the shoulder, he/she may do them every day. The ACSM guidelines for frequency can be increased as they only give an idea about what is the minimum and not the maximum.

Intensity and Duration

Usually, stretching exercises are prescribed to increase the ROM of the shoulder joint. It is important to remember that each stretch must be held for a minimum of 30 seconds. The targeted soft tissues may not undergo any real stress and may not actually stretch enough if held for a lesser amount of time. (cite kisner) Another important factor to remember is to stretch up to a point of tightness or slight discomfort. Overstretching could cause an injury and thus should be avoided. Each stretch should be repeated at least 3-5 times.

Measuring Range of Motion

In the field of medicine, measuring range of motion (ROM) is a fundamental evaluation technique. The most acceptable medical definition of ROM is, “the extent of osteokinematic motion available for movement activities, functional or otherwise, with or without assistance.” (Osteo= bone, kinematic= motion/movement).

ROM of a joint has frequently been used to identify baseline motion restrictions, evaluate musculoskeletal system impairments, direct the selection of the most effective treatment approaches, and document the outcomes of these interventions.  

Restriction in the ROM of a joint can hamper the level of function of that joint. For a joint like the shoulder joint, it can subsequently restrict the function of the entire limb. This, in turn, can cause restrictions in activities of daily living and can make menial tasks complex and unachievable. Measurement of the ROM of a joint is done using a device called a goniometer.

Read More on Range of Motion Exercises:

1. How Often Should You Do Range of Motion Exercises?

2. Who Should Do Range of Motion Exercises? 

3. When Should You Do Range of Motion Exercises? 

The post How Often Should You Do Range of Motion Exercises? appeared first on Siphox Health.

Posture

This change in our skeleton structure in turn affects the length of our muscles, tendons and ligaments (as they are attached to the bones). Consequently, our posture is negatively impacted. Good news is, we can positively change it too.

Injury

A further cause of reduction of shoulder range is injury. This is often preceded by poor posture. The reason for this is that ‘load’ is now placed unevenly on the altered lengths and strengths of the muscles, ligaments and tendons in, and around the shoulder. Examples of injuries that limit range in the shoulder include but are not limited to; rotator-cuff related injury, shoulder dislocation, shoulder fracture, labral tears of the shoulder and the previously called ‘impingement’ syndrome, to name a few.

Pre-existing medical conditions

Last but not least comes our pre-existing and acquired medical conditions. This can include spina bifida, scoliosis, cerebral palsy, and then strokes, spinal cord injury as examples. These neurological and orthopaedic conditions all change our musculoskeletal make up, often giving rise to a reduction in available shoulder range.

To conclude

Tightness and weakness are the two key factors at play in all 3 of the above causes. Depending upon the cause, you would be best suited to seek out a Physiotherapist in order to put effort behind the right methods to improve your shoulder range. As ever, due to our special partnership with The Online Physiotherapist, you are able to book in for a free Physio consultation with Tim.

More on Shoulder Range of Motion:

1. How to Get Full Range of Motion in Shoulder

2. How to Regain Range of Motion in Shoulder

3. How to Improve Range of Motion in Shoulder

4. What Causes Limited Range of Motion in Shoulder

The post What Causes Limited Range of Motion in Shoulder appeared first on Siphox Health.

Proprioneurofacilitation Stretching (PNF)

From my clinical experience as a Shoulder Specialist, I have found that PNF stretching yields the best results every time, in regards to improving range of motion in the shoulder. This is further supported by numerous studies.

PNF consists of 3 various methods, but the most lucrative in my opinion is the hold-relax.

For the example of improving shoulder flexion, the basic technique is;

Step 1: Move your arm into shoulder flexion until medium/strong stretch.

Step 2: Then push against a partner’s held resistance, or a stationary object i.e. a doorway, for 50% of effort for 5 seconds.

Step 3: Finally relax, and as you do this step through the doorway a little, or have your partner guide your arm into greater shoulder flexion.

This technique is to be completed with caution, as if done incorrectly, can cause further injury. This is because stretching elicits the inverse myotatic reflex, a protective reflex that inhibits further motion of the muscle to prevent injury. If you are under any doubt, book your free Physio call, where a Physio is able to guide you through this to improve range of motion in your shoulder.

The post How to Improve Range of Motion in Shoulder appeared first on Siphox Health.

Here is a strong caveat to the below information. We would recommend you seek medical advice regarding your shoulder injury and how to safely restore your shoulder movement if it is impaired. You can of course book your free Physio call with Tim from The Online Physiotherapist who will advise about best steps forward.

Main Causes of Loss of Shoulder Movement

General principles of regaining range of motion from the 3 main causes of loss of shoulder movement by;

Fracture or dislocation

Pendular exercises

• Lean forwards over a table or chair, supporting with non-affected arm and allowing the affected arm to hang.
• Gently swing your arm forwards and back for 30-60 seconds, and then side to side for 30-60 seconds, increasing in distance as symptoms allow.

Active assisted movement

• Use a wall or stick to offload the shoulder muscle demand and help the affected arm into greater mobility.

Active stretching

• Use your non-affected arm to help stretch your affected arm into a good, strong stretch.

Proprioneurofacilitation (PNF) exercises

• Read our blog on How to improve range of motion in shoulder for more information upon this.

Rotator cuff injury

(grade 1 and 2) 

You can often jump to;

• Active assisted movements

• Active movements

• PNF stretching

See the above, for further details on these 3 actions. 

Engage in the above exercises once medical clearance has been given. Contact Tim for better confidence.

In conclusion

There are general principles to adhere to following an injury, to regain movement after an injury. Any questions, you know how to reach us, or contact Tim for your free Physio consultation.

The post How to Regain Range of Motion in Shoulder appeared first on Siphox Health.

An important question to establish before we tackle the title of this blog, namely ‘how to gain full range in your shoulder.’

‘Full range of motion’ in medical terms is 180 degrees of shoulder flexion, and abduction, 45-60 degrees for shoulder extension, 30-50 degrees for adduction (across your body), 70-90 degrees for medial/internal rotation, and 90 degrees for lateral/external rotation. In reality, it is often sensible to take off 10-15 degrees off the flexion and abduction value – as if we were to try to attain these, it would possibly lead to injury!

How to gain full range of motion in the shoulder

Posture

(scapular and thoracic position)

I would not be a Physio if I did not address this foundational truth. If we adopt poor positions of our shoulder, neck and spine for long periods of time, it will almost always lead to a change in muscle length and strength.

It is important to say though, that research has found zero correlation between poor sitting posture in the short term for neck pain. “Short term” is the keyword here.

Regular flexibility exercises

Static stretches

Stretch until you feel a strong stretch, then hold the position for 30 seconds. Repeat x3.

Dynamic

Find your maximum range, then move in and out of it through leg or arm swings.

PNF (proprioneurofacilitation)

See our other blog on How to improve range of motion in shoulders for how to conduct PNF flexibility exercises.

Strengthening

To offset muscle tightness – imagine tug of war and one team is pulling, the other is not.

In conclusion

To get full range of motion in your shoulder we would encourage a triad of interventions. Firstly, ensure that you do not adopt poor posture for prolonged periods of time, secondly, actively engage in regular flexibility exercises and finally, complete specific strengthening exercises. If you require some guidance, you can book in for a free Physiotherapy call today.

The post How to Get Full Range of Motion in Shoulder appeared first on Siphox Health.

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

[/vc_column_text][/vc_column][/vc_row]

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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If you want to measure your shoulder range of motion now, Reflex: Shoulder App is the quickest and easiest way you can measure your ROM. 

How to Measure Shoulder ROM – 4 methods

How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

Forward Flexion

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers: 

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer? 

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

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The post How to Measure Shoulder Range of Motion appeared first on Siphox Health.

Firstly you have to want to increase range of motion in your shoulder, otherwise regardless of the knowledge you consume, you won’t put it into practice to reach your range of motion goals.

Reasons to increase range of motion of your shoulder:

Injury recovery

Injury will reduce the range of motion of a shoulder. Therefore increasing range of motion has the following benefits: 

1. Regain lost range of motion and  be able to perform daily tasks with ease and without pain
2. Participate in sports and activities again
3. Prevent future injuries
4. Perform at the same level of competency pre-injury and above

However, many people who previously had an active lifestyle often do not complete their rehabilitation to pre-injury range of motion, making them vulnerable to re-injury.

Measuring your shoulder range of motion improvement

To improve something, first you must measure it, so it is best practice to get an accurate measurement of your current shoulder range of motion. By getting a foundation range of motion assessment, you will be able to see how your range of motion has improved in the coming weeks and months. 

The key ranges of motion of the shoulder are Flexion, Abduction, Internal Rotation, External Rotation, and Extension. You can ask your physiotherapist to give you your measurements for each of the above movements, which is what they will measure in your first session using a goniometer. Usual cost of a physiotherapy assessment is $60-$100 USD.

Alternatively, you can measure your shoulder range of motion yourself. You can do this by purchasing a goniometer, but will need the help of another person.

Or you can use a shoulder range of motion measurement tool such as Siphox Health. The Siphox Health App uses your front-facing camera to analyse your shoulder range of motion and is used by physiotherapists. The app is really easy to use and you are guided through the assessments and shown your range of motion in real time. You can find Siphox Health on the AppStore.

What affects range of motion in shoulder

Before we go into the exercises, it’s important to know what affects range of motion and how we can impact them. Range of motion is affected by two components of the human body: joints and muscles.

Muscles

Muscle tightness has the biggest effect on range of motion. Muscles become tight from increased tension from either active of passive mechanisms.

Active mechanisms include muscle contraction and spasms that are actively engaged to move your limbs.

Passive mechanisms such as Postural Adaptation or scarring can cause muscles to shorten and therefore decrease range of motion.

Joints

The shoulder joint is a synovial ball-and-socket joint. The overall health of the joint will affect Range of motion and conditions such as Frozen Shoulder, Tendonitis, and Bursitis can significantly reduce range of motion. 

How to increase range of motion in shoulder

The following exercises are based on the foundation that you already have some range of motion in the shoulder.

Shoulder Mobility Exercises

There are a number of exercises that can help to improve shoulder mobility. These exercises work by strengthening the muscles and tissues around the shoulder joint. This helps to improve range of motion and flexibility. Some examples of shoulder mobility exercises include:

Seated Shoulder Press

Sit with a dumbbell in each hand, palms facing forward. Press the weights overhead, extending your arms straight. Lower the weights back to the starting position.

Lateral Raise

Start by standing with a weight in each hand, palms facing your sides. Raise your arms out to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor. Lower the weights back to the starting position.

Front Raise

Start by standing with a weight in each hand, palms facing your thighs. Raise one arm straight in front of you, keeping your elbow slightly bent. Lower the weight back to the starting position and repeat with the other arm.

Shoulder Stretches to increase Shoulder Range of Motion 

Stretching is another great way to improve shoulder range of motion. Shoulder stretches help to lengthen the muscles and tissues around the shoulder joint. The effectiveness of stretching is measured by increase in range of motion. Depending on your experience, the increase in range of motion from stretching initially may not be from lengthening of the muscles, but from your tolerance to stretching. Stretching is as much of a mental and physical practice.

The greatest increase in range of motion from static stretching occurs between 15-30 seconds. Additionally, no elongation of the muscles occurs after 2-4 repetitions.

Older adults may need longer stretch times than the 15-30 seconds recommended above. This study found that 60 second static holds showed greater improvements for older adults.

Doorframe Stretch

Stand in a doorframe with your arms raised overhead. Lean forward until you feel a stretch in your shoulders. Hold for 30 seconds.

Pec Stretch

Stand with your arm extended out in front of you and your palm against a wall. Step forward with the opposite leg and lean into the wall, feeling a stretch in your chest. Hold for 30 seconds.

Triceps Stretch

Start by standing with your arm extended behind you and your palm against a wall. Bend your elbow and bring your hand back toward your head, feeling a stretch in your triceps. Hold for 30 seconds.

Safety Tips

When performing shoulder exercises and stretches, it’s important to take some safety precautions. Here are a few tips to keep in mind:

Warm up before you start exercising or stretching

This helps to prepare your muscles and joints for the activity.

– Start with lighter weights or resistance and gradually increase as you get stronger.

– Use proper form and technique when performing the exercises or stretches. This helps to prevent injuries.

– If you feel any pain, stop the exercise or stretch immediately and consult a doctor or physical therapist.

Following these tips can help you safely improve your shoulder range of motion. Shoulder mobility exercises and stretches are an effective way to increase range of motion and flexibility. Be sure to warm up before you start and use proper form to prevent injuries. If you have any pain, stop the exercise or stretch immediately and consult a healthcare professional.

Key takeaways

Increasing range of motion of your shoulders is very beneficial to your health. Whether you are regaining range of motion from an injury, preventing injury, or increasing your mobility, the most important factor is to be motivated to do so.

Increasing the range of motion of your shoulder can take time and discipline. For best results, enlist the help of a professional. To stay motivated and get recommended exercises for your range of motion, use Siphox Health, which is available on the AppStore.

References:

1. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
2. Feland JBMyrer JWSchulthies SSFellingham GWMeasom GW. The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older. Phys Ther. May 2001;81(5):1110–1117 https://pubmed.ncbi.nlm.nih.gov/11319936

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Normative Shoulder Range of Motion Data

Average range of active shoulder flexion, abduction and external rotation was measured in a population cohort aged 20 years and over to provide normative shoulder range of motion data.

• Forward Flexion
• External Rotation
• Abduction

Forward Flexion

External Rotation

Abduction

The post What is Normal Range of Motion for Shoulder appeared first on Siphox Health.