4 Easy Shoulder Wand Exercises for Painful, Stiff Shoulder

Last updated on February 11th, 2023 at 05:02 pm

Among many exercises for shoulder stiffness and pain, shoulder wand exercises are easy yet effective exercises. We just need a wand or a cane to perform these exercises and anyone can learn it easily and do it at home. These exercises are effective in shoulder pain conditions and also in shoulder motion restriction cases.

These shoulder conditions could be frozen shoulder which we also call peri arthritis shoulder, stiffness after shoulder/ arm bone fracture or maybe any other reason.

So, without delay let’s get started.

Best wand exercises for shoulder

These exercises are sometimes also known as shoulder cane exercises and because of their simplicity, it is loved by senior citizens suffering from frozen shoulder.

You can do cane exercises in conjunction with other exercises for more effectiveness. The following exercises I would recommend

• 5 frozen shoulder exercise for quick relief.
• How Do I Stop My Shoulder From Hurting When I Sleep?

Let’s now jump straight to the actual exercises.

1) Shoulder flexion in standing with Wand

1. Hold the wand in front of your body at shoulder level, parallel to the ground
2. Slowly raise the wand to above the head, keeping the arms straight, no bend in the elbow if possible.
3. Hold for 2-5 seconds and lower the wand slowly.
4. 10-20 repetitions

2) Shoulder extension exercise with stick

Our next exercise in the list of shoulder cane exercises for the painful stiff shoulders is the shoulder extension exercise. Follow the step by step instructions to perform this exercise correctly.

1. Standing with feet shoulder-width apart, hold the wand behind the body with palms up.
2. Slowly extend the wand upward and back until a stretch is felt in the anterior portion of the shoulder
3. Hold for 5-10 seconds
4. Do 10-20 reps
5. Beginners should start with a low number of reps, gradually increasing repetition

3) Shoulder external rotation cane exercises

1. Hold the wand in front of you, parallel to the floor, with elbows touching your sides, palms up, and hands shoulder-width apart.
2. Slowly shift the wand away from your body in a sideways direction, toward the side of the affected shoulder.
3. Keep the wand parallel to the ground and elbows in contact with your sides.
4. Hold for 5-10 seconds
5. 10-20 repetitions

4) Wand exercise internal rotation

1. Hold the wand behind your back, with palms up.
2. Slowly move the wand upward, keeping it as close to the body as possible.
3. Hold for 1-2 seconds.
4. 10-20 repetitions or until fatigue

Other Shoulder stiffness exercises

These exercises are among the list of other effective exercises that I have already discussed on my blog, like shoulder exercises using a resistance band and others. I would highly recommend visiting these links and follow the exercises.

• 4 Top Frozen Shoulder Stretching for Quick Relief
• Do These 5 Easy Band Exercises For Shoulders To Fix Pain Quickly
• 17 Best Shoulder Dislocation Exercises to prevent recurrence