Pulley’s Abduction is a great way to safely increase shoulder range of motion—especially for those recovering from injury or surgery. By using a pulley system, you can assist your affected arm using your stronger side, allowing for controlled and supported movement into shoulder abduction (moving the arm out to the side).
How to Perform Pulley’s Abduction
What You’ll Need:
- An overhead shoulder pulley system
- A sturdy chair
Steps:
- Set Up: Sit tall in a chair with good posture, holding the pulley handles in both hands.
- Adjust Position: Make sure your arms are positioned to move out to the side (into abduction), not forward into flexion.
- Assist the Movement: If your left side is affected, use your right, unaffected arm to gently pull and lift the affected arm out to the side.
- Scapular Control: Keep your shoulder blade engaged and avoid shrugging as you lift.
- Hold the Stretch: At the top of the movement, pause and hold the stretch for 3 to 5 seconds.
- Lower Slowly: Return your arm to the starting position with slow, controlled movement.
- Repeat: Perform several reps, focusing on smooth, pain-free motion and gradually increasing your range.
Pro Tips:
- Keep the movement slow—control is more important than speed.
- Don’t let your shoulders hike up toward your ears.
- Stop if you feel pain, and stay within a comfortable range.
Pulley exercises like this are perfect for early-stage rehab and mobility work. They allow for safe, gradual progress without overloading the shoulder.