Regaining shoulder range of motion after a shoulder injury or surgery can be a very slow process… You just want to get that range back now!

While it may be tempting to really push your range in order to get it back sooner, this can do more harm than good. Not only can it lengthen your recovery time, but it could also make your shoulder injury worse.

Patience is key!

When regaining range of motion, it’s important to go back to basics. This includes passive range of motion (PROM). PROM is when the arm is being moved through its available range by some type of outside force. The arm is not actively moving itself.

You have to be able to demonstrate full PROM if you expect to regain full active range of motion (AROM), during which you can voluntarily use the arm on your own without any outside help. 

Table slides are a great exercise for initiating PROM! While your arm is resting on a supportive table, you’ll use your body weight to move the arm back and forth versus making the arm do the movement itself.

We’ll be looking at how to practice table slides in two of the most basic directions that the shoulder moves: shoulder flexion and abduction.

1.  Shoulder Flexion Table Slides:

·     Starting Position:

• Find a sturdy surface to position the arm on while seated upright in a chair. A kitchen table or counter top works well for this.
• Make sure for shoulder flexion the arm is positioned forward directly in front of the shoulder.

·     Table Slide:

• Using your body weight (NOT the arm itself), allow the torso to bend at the hips and lean forward.
• This motion will slide the arm forward.
• Only slide as far forward as the shoulder can tolerate, hold for 5 seconds, then return to your starting position.
• Repeat 10x for 2 sets. Practice on the other arm, if needed.

**Tip: If you’re needing to work on range of motion on both arms, you can multi-task and practice both arms at the same time. 

2.  Shoulder Abduction Table Slides:

·     Starting Position:

• Just like shoulder flexion, you’ll use a sturdy surface like your kitchen table or counter top.
• This time, you’ll be seated sideways next to the surface. The arm you intend to stretch should be closest to the surface.
• Position the arm to the side on the table in a relaxed position.

·      Table Slide:

• Using your body weight (NOT the arm itself), allow the torso to side bend towards the table.
• This motion will slide the arm out to the side along the surface.
• Slide as far as the shoulder can tolerate, hold for 5 seconds, then return to your starting position.
• Repeat 10x for 2 sets. Practice on the other arm, if needed.

Remember, never force your range! It’s okay if the stretch is uncomfortable, but it should never be painful.

If you’re working with a rehab specialist or have had a recent surgery, make sure to get cleared for this movement before trying it on your own.