A shoulder pulley is an exercise device that places controlled pressure on an injured shoulder joint. Doing so gently stresses contracted muscles and connective tissues, increasing flexibility and strength without compromising the joint itself.

When used appropriately, the shoulder pulley is a safe and effective tool for the treatment of shoulder injuries, including:

Adhesive capsulitis (frozen shoulder) Rotator cuff tears and surgery Shoulder tendonitis Shoulder impingement

If your physical therapist is using a shoulder pulley as part of your rehabilitation program, you can continue treatment at home by purchasing a home version for around $25 or more. Or, better yet, you could save a few dollars by making your own with a few simple tools and everyday materials.

Here is a quick and easy step-by-step guide that can help:

A small pulley that can accommodate a 5/16" ropeA 12-foot to 14-foot length of 5/16" polyester ropeHousehold scissorsDiscarded tubing or garden hose for handles (optional)

Polyester rope is preferred because it is soft and glides easily on the pulley wheel. It is also pliable enough so that you can close a door on it without damaging the door. This is important since the pulley will be anchored in this way.

While a bigger rope may feel comfortable in your hand, you will probably be unable to close the door on it. If anything, it is better to have a thinner rope than a thicker one.

Feed one end of the rope through your pulley, tying the end of the rope into a handle using an overhand loop knot (as pictured). Like the overhand knot, the overhand loop is the most basic of knots. To make one:

Create a loop large enough to accommodate your hand. Take the loop and create another loop, passing the end once or twice through the circle. Pull tight to secure.

The loop also prevents the rope from slipping out of the pulley.

You now have a basic but effective shoulder pulley system you can use at home. Speak with your physical therapist to determine which pulley exercises are most appropriate for you.

Once appropriate healing has taken place, you may wish to progress from the basic range of motion exercises to more active shoulder resistance exercises, some of which include:

Rotator cuff resistance band training Closed kinetic chain shoulder exercises Scapular shoulder stabilization exercises Face pulls

But, take extra caution if you do so, meeting with your therapist regularly to ensure you don’t do too much and end up reinjuring yourself.