The 40/140 Protocol

The 40/140 shoulder stretching program is used to keep the shoulder loose after an injury or a surgery. It usually starts immediately after surgery or shortly after an injury. It usually continues for 6 weeks.

These stretches need the person to lay on their back. The good hand/arm grabs the injured or surgery wrist and moves it through a range-of-motion: 40 degrees of external rotation and 140 degrees of forward elevation.  All the work is done with the good arm. The injured or surgery arm remains completely relaxed during the stretching session.

Each stretch should be held for 30 seconds. In each stretching session the 2 stretches should be done 5 times. And the person should do 5 sessions per day. This means 50 stretches every day. This is the minimum. People who do the stretches more do better.

The key to these stretches is to relax. Many people find it helpful to do these stretches in a dark and quiet place. Some people will listen to their favorite music or even light candles. It is important not to rush the stretches