How to do it:

  • Sit or stand tall with a stick or dowel held in both hands, palms facing down.

  • Keep your elbows straight and core engaged.

  • Text length of individual points can be shorter or longer depending on your needs

  • Use your non-affected arm to gently guide the affected arm out to the side and upward, as if forming a “T” with your body.

  • Lift only as far as comfortable, keeping shoulders relaxed and avoiding shrugging.

  • Slowly lower back down to the starting position with control.

  • Repeat 8–12 times, moving smoothly and within a pain-free range.

Why it’s effective:

Stick AAROM with shoulder abduction helps restore shoulder mobility and control by allowing assisted movement through a full range. It promotes joint lubrication, reduces stiffness, and encourages activation of the shoulder and upper back muscles without overstraining.

Common benefits:

Improves shoulder range of motion and flexibility, strengthens shoulder stabilizers, enhances posture and movement coordination, aids recovery from shoulder stiffness or injury and promotes better upper body function and control.