The Cane AAROM Press to Overhead Reach is an excellent exercise for improving shoulder range of motion, particularly for individuals recovering from a shoulder injury or stiffness. By using a cane for assistance, you can gently press and lift your arm overhead to increase flexibility and mobility in a controlled manner.
How to Perform Cane AAROM Press to Overhead Reach
- Start Position
Lie flat on your back and hold the cane with both hands. Position your arms at a 45° angle—not straight up, but not completely out to the sides either. - Press Forward
Begin by pressing the cane forward, straightening your elbows. This helps to engage your shoulders and activate the muscles in your arms. - Lift Overhead
Continue lifting the cane overhead. As you do this, keep the movement smooth and controlled. Only lift the cane as far as feels comfortable for you. - Hold the Stretch
Once you’ve reached the top, hold the position for 3 to 5 seconds. This will allow your shoulder muscles to stretch and improve flexibility. - Lower with Control
Slowly lower the cane back down to the starting position, maintaining control throughout the movement.
Tips for Success:
- Keep your shoulders relaxed throughout the exercise to avoid unnecessary tension.
- Move slowly and smoothly—focus on controlled movements rather than rushing through the exercise.
- Focus on breathing deeply to help ease the stretch and release muscle tightness.
The Cane AAROM Press to Overhead Reach is a simple yet effective way to improve shoulder mobility. By incorporating it into your routine, you can work towards restoring flexibility and function in your shoulder joint. Consistency and proper form are key for maximizing the benefits!