Mobilisation abduction

Purpose of the exercise

Aims to improve mobility of the shoulder joint in abduction direction. Supports optimal cooperation between shoulder and scapula and contributes to improved movement quality in overhead and lateral arm movements. Can help reduce stiffness and restore movement limitations.

Supplies

• Flat surface

• Possibly stick, towel or elastic for guided mobilisation

• Sufficient space to fully move the arm

Starting position

1. Stand upright or supine

2. Hull straight and core slightly taut

3. Shoulders relaxed and low

4. Arm along body

5. Gaze straight ahead (when standing)

Implementation

1. Move the arm up in a controlled sideways direction

2. Keep elbow extended or slightly bent

3. Allow the shoulder blade to move in a controlled manner

4. Move to a comfortable end position

5. Hold briefly without forcing

6. Lower the arm slowly and in a controlled manner

7. Avoid compensations from the trunk or neck

Points of interest

✓ Move calmly and in a controlled manner
✓ Keep shoulders low and relaxed
✓ Avoid sideways leaning of the torso
✓ Move within a pain-free range
✓ Breathe gently with the movement

✗ Forcing the movement
✗ Shoulders raised towards ears
✗ Excessive trunk rotation or lateral flexion
✗ Jerky implementation
✗ Ignoring pain in shoulder or neck

When this exercise?

Mobilisation abduction shoulder is used to improve freedom of movement of the shoulder joint, especially in cases of stiffness or limited abduction. The exercise is suitable within rehabilitation, warm-up and recovery training, and can help improve overhead and lateral arm movements.

In addition, this mobilisation is relevant for athletes who perform many overhead activities and for people with posture-related shoulder problems. Due to its low-impact nature, the exercise can be applied in different phases of training and recovery. Application and build-up should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.