Easy Overhead Pulley Shoulder Exercise At Home Using Door

The overhead pulley shoulder exercise is the most important shoulder exercise for regaining shoulder range of motion. This post will explain why the overhead pulley shoulder exercise is so powerful, how to perform it, and how to modify the shoulder exercise to target different shoulder muscles.

This also includes my favorite overhead pulley shoulder system that can easily go over just about any door.

Shoulder Muscles Targeted By Overhead Pulley Shoulder Exercise

The shoulder muscles targeted by the overhead pulley shoulder exercise will vary on which modification of the exercise you perform. The most beneficial pulley exercises focus on shoulder flexion and shoulder abduction.

• Shoulder Flexion
  • Anterior Deltoid
  • Coracobrachialis
  • Pectoralis Major
• Shoulder Abduction
  • Lateral Deltoid
  • Supraspinatus
  • Trapezius
  • Serratus Anterior

Shoulder Rehabilitation

Shoulder rehabilitation is perfect for people with shoulder pain, shoulder injury or post operatively such as after a rotator cuff surgery. It is important to see your healthcare provider prior to starting a new exercise routine, especially if you suspect a shoulder injury.

If you did undergo shoulder surgery such as a rotator cuff repair, your orthopedist or medical provider will be able to assess your specific condition and advise you on activity limitations. If you are looking for more specific rotator cuff exercises you can find them at 7 Best Subscapularis Muscle Exercises For Rotator Cuff.

Shoulder Pulley Exercises

Shoulder pulleys can assist with gentle range of motion exercises for the upper body. These shoulder ROM exercises are perfect for anyone with a painful shoulder or other shoulder conditions such as a rotator cuff injury.

The shoulder exercise pulley is ideal for someone wanting to increase shoulder ROM but unable to perform active range of motion exercises.

The overhead pulley exercises are the ideal shoulder workout for an active assist range of motion. This means you will actively move the shoulder while the pulleys also assist you in the motion. You can find more active assist shoulder exercises at 9 Effective AAROM Shoulder Exercises For ROM here.

Over The Door Shoulder Pulley Exercises

One of the best ways to improve shoulder range of motion is through shoulder pulley exercises. These shoulder pulley exercises include 1. Should Flexion 2. Shoulder Abduction.

The only equipment you will need to perform these door shoulder pulleys is an overhead pulley system which you can buy on amazon for less than $9. If you don’t have a pulley system you can get creative with a resistance band, door frame and door anchor. These 2 simple exercises can be incorporated into any shoulder exercise program.

​To start set up your pulley overhead system at the top of a door for home use. The exercise pulley should be even lengths on both sides.

1. Shoulder Flexion

• For this first exercise you will sit in a chair facing away from the door.
• Grab the handles of the pulley in each hand.
• Start by pulling down on the handle of your non affected or non painful shoulder.
• Because of the pulley, this action will raise your opposite or affected shoulder up.
• For best results you should work with the pulley to actively try to raise your arm up with the pulley.
• Go as far as you can within your tolerable range.
• Some discomfort is normal but if this exercise is severely painful then you are going too far.
• Again, it is important to check in with your doctor if you had recent shoulder surgery and have shoulder range of motion precautions.

Shoulder Abduction

• For this next exercise, you will start by sitting in a chair and facing away from the door where your pulley exerciser is set up.
• Grab the handles of your pulley system but have your elbows bent and your arms parallel to the door rather than in front of you.
• If you want to exercise your left arm for example you will pull with your right arm and feel the gentle tension in your left shoulder.
• Again try to actively assist the motion with your left arm as well so it is an active assist motion rather than a passive motion.

Best Shoulder Pulley For Physical Therapy

The best shoulder pulley you can buy and recommended by a physical therapist is an over-the-door pulley system like the ones featured in the pictures. You can perform a variety of exercises with your own shoulder pulleys, which is why it is such a valuable exercise equipment.

Shoulder Pulley Exercise Equipment

The best shoulder pulley exercise equipment for physical therapy will include a door anchor, a pulley system and either a rope or a resistance band.

Shoulder Pulley Contraindications

• After shoulder surgery such as rotator cuff surgery when you still have range of motion precautions.
  • Typically after rotator cuff repair, patients should not perform any ROM until at least 6 weeks post-op.
• After a stroke if you have hemiplegia on one side.
  • This may be too aggressive and may exacerbate shoulder pain.

Summary

Overhead pulleys, specifically shoulder flexion pulleys and shoulder abduction pulleys are great exercises to improve shoulder mobility. Looking for more shoulder mobility exercises? You can find 9 Effective AAROM Shoulder Exercises For Shoulder Mobility here.