If you’re recovering from a shoulder injury or surgery, Pulley’s Flexion & Abduction exercises are a gentle and effective way to restore mobility. This combo routine targets two key movements—flexion (raising the arm forward) and abduction (lifting the arm out to the side)—using a pulley system to support and guide the affected arm.
How to Perform Pulley’s Flexion & Abduction
What You’ll Need:
- Overhead pulley system
- A stable chair
Flexion (Forward Raise)
- Sit Tall: Maintain good posture in a chair, holding the pulley handles in both hands.
- Elbow Position: Slightly bend your elbows and position them in front of your body.
- Assist the Movement: If your left shoulder is affected, use your right (unaffected) arm to slowly pull down on the pulley, helping to lift your left arm forward.
- Hold: At the top of your range, pause for 3–5 seconds.
- Lower with Control: Return to the starting position slowly and smoothly.
Abduction (Side Raise)
- Adjust Your Position: Reposition slightly so that your arms move out to the side, not forward.
- Use Assistance: Again, use your right hand to guide your left arm outward and upward.
- Focus on Control: Keep your scapular control (shoulder blade stability) as you move.
- Full Range & Hold: Stretch to your end range, hold for 3–5 seconds, then lower slowly.
Pro Tips:
- Avoid shrugging or leaning—keep the motion isolated to your shoulder.
- Always work within a pain-free range.
- Consistency is key—practice regularly to improve mobility.
This gentle, supported movement can be a game changer in shoulder rehab. Whether you’re early in recovery or just trying to maintain flexibility, this dual-motion pulley routine helps bring strength and movement back—one rep at a time.