3 Shoulder Pulley Exercises for Beginners

Today I want to show you three shoulder stretches using over the door shoulder pulley. These exercises are useful for increasing shoulder flexibility.

First exercise: shoulder flexion AAROM (active assisted range of motion) Start with the hand of the arm you are stretching by your hip, and the other hand by your shoulder level. As you pull down with the higher arm, it will stretch your lower arm. Repeat the movement for up to 5 minutes. For a more intense stretch, hold the overhead stretched position for up to 30 seconds before lowering. Second exercise: shoulder abduction AAROM Similar to the first exercise except two things. First, keep the elbow of the arm that you stretching as straight as you can throughout the exercise. Second, keep the arm that you are stretching to the side of your body throughout he exercise. Third exercise: shoulder internal rotation AAROM It is better to do this one in the standing position. Position the arm you are stretching behind your back, and the other arm in front of you. As you pull the front handle down, it will stretch your back arm. Let the arm you are stretching slide up behind your back like you are scratching your back. All footages used in this video are obtained from either Storyblocks or original footage. Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises.