The Pulley’s Flexion exercise is a gentle and effective way to improve shoulder range of motion—especially after surgery, injury, or prolonged stiffness. Using a pulley system, you can safely assist the movement of your affected arm by using the strength of your unaffected side.
How to Perform Pulley’s Flexion
What You’ll Need:
- An overhead shoulder pulley system
- A sturdy chair
Steps:
- Start Position: Sit upright with good posture, holding the pulley handles in both hands.
- Arm Placement: Slightly bend your elbows and keep them close to the sides of your body.
- Assist the Affected Arm: If your left arm is the affected side, use your right (unaffected) hand to pull down on the pulley, helping lift your left arm forward and upward into shoulder flexion.
- Controlled Lift: Move slowly and with control, avoiding any jerky or rushed movements.
- Hold at the Top: Once your arm reaches its highest point comfortably, hold the stretch for 3 to 5 seconds.
- Lower Gently: Slowly return your arm to the starting position in a smooth, controlled motion.
- Repeat: Perform for the recommended reps, gradually increasing your range over time.
Pro Tips:
- Keep your shoulders relaxed—avoid shrugging or hunching.
- Focus on a pain-free range of motion.
- Breathe normally and avoid holding your breath during the stretch.
Pulley flexion is ideal for early rehab or daily mobility maintenance. It’s a simple tool that can make a big impact on your shoulder health.