14 Shoulder Exercise Guide
Flexibility
Things to consider
Getting Started
Flexibility
Flexibility: Strengthening the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness.
Things to consider
Things to consider
If you’re in too much pain to even think about activity, rest and ice until you feel better. Then attempt stretching and strengthening.
Before you start to stretch, warm your muscles up with some light cardio, like brisk walking, for 10 to 15 minutes. The longer you can devote to stretching, the better you’ll feel and the easier the exercises will be.
Stretch every day if you can, and aim to do the strength exercises 2 to 3 times a week.
If it start to hurt at any point, don’t push it. Stop what you’re doing and see a healthcare provider for further evaluation.
Getting Started
Getting Started
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
From the American Academy of Orthopaedic Surgeons
Strength & stamina
Regular exercises to restore motion and flexibility to your shoulder and a gradual return to your everyday activities are important for your full recovery after shoulder surgery.
1. Pendulum, Circular
- Bend forward 90 degrees at the waist, placing your uninvolved hand on a table for support.
- Rock body in a circular pattern to move arm clockwise 10 times, then counterclockwise 10 times. Do 3 sessions a day.
- keep your arm relaxed during the exercise. The circular pendular movement should occur through your shoulder joint.
2. Shoulder Abduction (Active)
Raise arm out to side, with elbow straight and palm downward. Do not shrug your shoulder or tilt your trunk.
Repeat 3 times per session.
Do 3 sessions a day.
Note: This exercise may not be recommended after certain surgeries. Check with your surgeon or physical therapist to ensure that it is appropriate for you.
3. Shoulder Extension (Isometric)
Stand with your back against the wall and arms straight at your sides. Keeping your elbows straight, push your arms back into the wall. Hold for 5 seconds, and then relax.
Repeat 5-10 times per session.
Do 3 sessions a day.
Shoulder extension (isometric)
4. Shoulder External Rotation (Isometric)
Stand with the involved side of your body against a wall. Bend your elbow 90 degrees. Push the back of your hand slowly into the wall. Hold for 5 seconds, and then relax.
Repeat 10 times per session.
Do 3 sessions a day.
5. Shoulder Internal Rotation (Isometric)
Stand at a corner of a wall or in a door frame. Place your involved arm against the wall around the corner, bending your elbow 90 degrees. Push the palm of your hand into the wall. Hold for 5 seconds, and then relax.
Repeat 10 times per session.
Do 3 sessions a day.
6. Shoulder Adduction (Isometric)
Place a small pillow between your inner arm and the side of your chest, as shown. With your arm, squeeze the pillow against the side of your chest. Hold for 5 seconds, and then relax.
Repeat 10 times per session.
Do 3 sessions a day.
7. Shoulder Abduction (Isometric)
Resisting upward motion to the side, slowly and gently push your arm against the back of chair. Hold for 5 seconds, and then relax.
Repeat 10 times per session.
Do 3 sessions a day.
8. Shoulder Internal Rotation (Strengthening)
Lie on your involved side. Keep your elbow bent at 90 degrees. Holding a light weight, raise hand toward stomach. Slowly return.
Repeat 10 times per session.
Do 3 sessions a day.
9. Shoulder External Rotation (Strengthening)
Lie on your uninvolved side. Keep your elbow bent at 90 degrees. Holding a light weight, raise hand away from stomach. Slowly return.
Repeat 10 times per session.
Do 3 sessions a day.
10. Shoulder Forward Elevation (Assisted)
This exercise can be done either lying down (A) or sitting down (B). Clasp hands together and lift arms above head. Keep your elbows as straight as possible.
Slowly increase the elevation of your arms as the days progress, using pain as your guide.Maintain the elevation for 10-20 seconds, then slowly lower your arms.
Repeat 10-20 times per session.
Do 3 sessions a day.
11. Supported Shoulder Rotation (Assisted)
Keep elbow in place and shoulder blades down and together. Slide forearm back and forth, as shown. You can also perform this exercise using a stick or cane to assist your arm outwards (keeping your elbow at your side).
Repeat 10 times per session.
Do 3 sessions a day.
Note: Your surgeon may restrict the degree of outward movement (external rotation) of your operated shoulder after surgery. Before performing this exercise, check with your surgeon or physical therapist to determine if you have an external rotation limit.
Supported shoulder rotation (assisted)
12. Shoulder Internal Rotation (Assisted)
Use your other hand or a towel to help bring your involved hand behind your back and across to the opposite side.
Repeat 10 times per session.
Do 3 sessions a day.
Shoulder internal rotation (assisted)
13. Walk Up Exercise (Active)
With elbow straight, use fingers to “crawl” up a wall or door frame as far as possible. Hold for 10-20 seconds.
Repeat 5-10 times per session.
Do 3 sessions a day.
Walk up exercise (active)
14. Shoulder Forward Elevation (Active)
Raise arm upward to point to ceiling, keeping elbows straight and leading with your thumb, as shown. Hold for 10 seconds.
Repeat 5-10 times per session.
Do 3 sessions a day.
Tip: Avoid hiking or bringing up your shoulder blade. It may be beneficial to watch yourself do this exercise in front of a mirror.
Shoulder forward elevation (active)
Choose Your Body Part Exercises Group
Arm
Elbow
Shoulder
Neck
Spine
Low Back
Knee
Hip & Tigh
Foot & Ankle
Further information:
The information provided on this site is intended to be used as an educational resource only. It is not intended to be medical advice for individual conditions. Consult with your physician prior to beginning any medical regimen.
Please contact a healthcare professional:
- If you notice an increase in pain while doing any of these exercises make sure not to ignore it. Immediately stop the exercise activity and contact your health care provider for advice.
- If you experience excessive or acute pain that cannot be explained by another cause.
- If You have questions or concerns about stretches or exercises, to ensure the information displayed on this page applies to your personal circumstances.
