The Stool Scoots 3-Way exercise is a gentle and effective way to improve shoulder range of motion, especially during rehabilitation or mobility training. Using a stool or physio ball adds a dynamic element to the stretch, helping activate the core while working the upper body.
How to Do Stool Scoots 3-Way
Step 1: Setup
Sit on a stable chair with a stool or physio ball in front of you.
Place both hands on the sides of the chair for balance and support.
Step 2: Forward Scoot
Use your unaffected arm to scoot your body forward, extending both arms straight ahead.
- Hold the stretch for about 5 seconds, then return to center.
Step 3: Left Scoot
Next, scoot your upper body out to the left side, reaching gently.
- Hold for 5 seconds, then return to center.
Step 4: Right Scoot
Scoot out toward the right side, reaching and extending.
- Hold for 5 seconds, then return to center.
Step 5: Focus on Form
Move in a smooth and controlled manner. Keep a good posture throughout—avoid slouching or twisting the spine excessively.
This 3-way motion helps improve shoulder mobility, trunk control, and coordination in a functional and supportive way. It’s perfect for early-stage recovery or as a warm-up to prep your shoulders for more activity.