Understanding the shoulder and its range of motion
A shoulder joint is a ball and socket joint made up of five joints and three bones. These include the clavicle or the collar bone, the scapula, the shoulder blade, and the humerus, which is the long bone in the upper arm. To move the shoulders correctly, the range depends on the muscles, ligaments, bones, and individual joints.
Various conditions can also affect the range of motion, such as fractures, sprains, strains, arthritis, tendonitis, and contusions. Some might even result from a cervical spine issue. X-rays, ultrasounds, and physical exams may be needed to assess the cause of the limited range of motion.
There are various normal shoulder range of motions (with degrees) that one must consider:
Shoulder flexion
The normal range for shoulder flexion is 180 degrees. This concerns moving one's arms from the palms against one body to the highest point where one can raise one's arms over one's head.
Shoulder extension
The normal range is between 45 and 60 degrees. This is the highest point at which one can lift one arm behind one's back, starting with one's palms against one's body.
Shoulder abduction
The normal range is around 150 degrees. This involves starting with one's palms at the sides of one's body and placing one's hands above one's head with one's arms straight.
Shoulder adduction
The normal range is 30 to 50 degrees, depending on body flexibility. This is different for everyone because if one's chest or biceps are muscular, it may be more difficult to move one's arms inward. But essentially, shoulder abduction is when one moves arms towards the middle of one's body or hugs oneself.
Medial rotation
The normal range for medial rotation is 70 to 90 degrees. For this, one should turn one's palms towards one's body, bending one's elbows at 90 degrees so one's hands are essentially in front. Keep the elbows against one's body, and begin to move one's forearms towards the center of one's body.
Lateral rotation
The normal range here is about 90 degrees. All one have to do is hold one's elbows against one's body, and swing one's forearms away from one's body.
If you think our version of a Shoulder Range of Motion Chart is what you need during your practice, we have good news for you. We prepared a template you can easily access and download. For instructions on how to do so, proceed to the section below.
If you're looking for other relevant resources, feel free to watch this video:











