When we have no shoulder pain or injuries we’re recovering from, most of us don’t usually think about what normal shoulder range of motion (ROM) is.

As soon as pain or injury strikes though, it’s very easy to notice when we can’t use our shoulder like we normally do. Whether it’s limited reaching overhead, out to the side, behind the back, etc., all we know is that all of a sudden, we’re not as flexible as we have been in the past.

This can become a real issue we may start to notice more throughout the day when trying to get things done or participate in our normal recreational activities.

If you have ever participated in rehab for a shoulder injury, you may have noticed that your shoulder ROM is always measured at the first visit and follow-up visits to track your progress.

What do these numbers mean? Are they really that significant?

Yes, they are!

While you’ll find a lot of references and sources out there that give a variety of numerical values for shoulder range of motion, we’re going to key in specifically to the values studied in this research article.

Because this is research-focused, the values will be a bit more specific compared to what you might find in a general internet search. Additionally, this article is taking a precise look at the following shoulder directions:

• Flexion

• Abduction

• External rotation

While all shoulder directions are important and essential, these three are some of the most familiar to recognize in our day-to-day activities.

A Little Recall

Recall that shoulder flexion and abduction are motions required for reaching directly overhead in a certain plane of motion. Flexion typically moves in a forward, sagittal plane, while abduction moves away from the midline of the body in a frontal plane.

External rotation can be performed in more than one position or angle at the shoulder. It could be with the shoulder in neutral alignment, meaning the upper arm is next to your torso during the motion. It can also be performed at various levels of horizontal abduction, meaning the upper arm is elevated, away from the midline of the body, during the motion of external rotation.

A common example of this last angle is throwing a ball. Most baseball pitchers will wind up and throw a baseball with the shoulder positioned at 90-degrees horizontal abduction (i.e., the elbow is directly in line with the shoulder), while their forearm and hand move in a backward motion before accelerating forward to make their pitch. That wind up is shoulder external rotation.

The Purpose of Shoulder ROM Values

Why should we care about the numbers associated with normal and functional shoulder ROM?

From a rehab perspective, it’s important to have objective measurements when working on a painful and/or injured body part. This is so you’re able to see what a patient’s baseline is for their mobility at the start of their care, be able to track their progress throughout the treatments, and set/achieve certain goals in order to restore a more normal ROM.

Not only is this helpful for your therapist to see, but you as well! It’s nice and motivating when there is actually proof that you’re making progress.

Additionally, most insurances require these objective measurements. This is so they can see that rehab is medically necessary and to ensure someone is responding to therapy the way they should be, in order to keep justifying rehab attendance.

Research-Based Normal Shoulder ROM Values

So, what is considered “normal” shoulder ROM?

As mentioned above, you can find what would be considered the most common or normal numerical ranges for ROM at any joint in the body. Different sources may vary slightly from each other as to what these ranges are. For this reason, it’s always good to have research on your side. That’s why we’re looking at this article that has taken the time to find and analyze the values we’re looking for.

You always need a good, reputable source!

As mentioned previously, the article is taking a look at the specific motions of shoulder flexion, abduction and external rotation. The study focused on a group aged 20-years or older, without any shoulder issues.

This extensive cohort study and data collection revealed the following:

• Average shoulder flexion ROM for males on their left side was 159.9 degrees and 161.5 degrees on their right side. For females, the left side average was 157.1 degrees and 158.5 degrees on the right side.

• Average shoulder abduction ROM for males on their left side was 149.7 degreesand 151.5 degrees on their right side. For females, the left side average was 147.7 degrees and 149.7 degrees on the right side.

• Average shoulder external rotation ROM for males on their left side was 55 degrees and 56.8 degrees on their right side. For females, the left side average was 58.5 degrees and 60.9 degrees on the right side.

Of note, the above values were the overall averages for each gender and arm. There were additional separate measurements and considerations for those without an official diabetes diagnosis. It was found that those included in the study with a diabetes diagnosis did not have as much available ROM.

Another factor to consider that would have impacted available ROM, besides gender and diabetes, would be hand dominance. As most of us would anticipate, the dominant arm of the participants had more available ROM.

ROM in each direction was generally noted to lessen with age.

How to Achieve Normal Shoulder ROM

So, now we have a general idea of what’s considered “normal” for shoulder ROM…What does it matter?

It matters because as this study shows, your shoulder ROM will naturally tend to decline as you age. This will start making your daily life more challenging, such as with reaching, lifting, dressing, showering, etc.

Without proper maintenance of our shoulder ROM, you will also be more at risk to develop injuries, stiffness, and likely can develop arthritis at a more rapid pace versus if you had taken the time to keep your shoulders healthy.

Even if you’re at the point where your shoulders are tight, achy, painful, or something else, there is still hope! It’s never too late to begin moving.

If you’re not sure where to begin, this is why resources like RangeMaster, your medical providers and rehab specialists are available.

Asking for help as to where to start is the first step! With time and patience, you’ll be able to improve or maintain the best shoulder health possible!

Article Reference

1. Gill TK, Shanahan EM, Tucker GR, Buchbinder R, Hill CL. Shoulder range of movement in the general population: age and gender stratified normative data using a community-based cohort. BMC Musculoskeletal Disorders. 2020;21(1). doi:https://doi.org/10.1186/s12891-020-03665-9.