Shoulder Stretches – 

Basic Exercises

Shoulder Blade Squeezes 

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together until you feel a mild to moderate stretch (figure 1). Hold for 5 seconds and repeat 10 times provided the exercise is pain free.

Figure 1 – Shoulder Blade Squeezes

Pendular Exercises 

Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm forwards and backwards until you feel a mild to moderate stretch (figure 2) . Repeat 10 times provided the exercise is pain free. Repeat the exercise swinging your arm side to side until you feel a mild to moderate stretch pain free. 

Figure 2 – Pendular Exercises (right side)

Pendular Circles 

Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm in circles clockwise until you feel a mild to moderate stretch (figure 3). Repeat the exercise swinging your arm counter clockwise. Repeat 10 times in each direction provided the exercise is pain free.

Figure 3 – Pendular Circles (right side)

Wall Crawl 

Begin standing tall facing a wall. Place your hand on the wall and use your fingers to slowly finger-walk up the wall until you feel a mild to moderate stretch (figure 4). Repeat 10 times provided the exercise is pain free.

Figure 4 – Wall Crawl (left side)

Shoulder Flexion 

Begin standing tall with your back and neck straight. Gently raise your arm forwards and up until you feel a mild to moderate stretch pain free (figure 5). Repeat 10 times.

Figure 5 – Shoulder Flexion (left side)

Shoulder Abduction 

Begin standing tall, with your neck and back straight. Gently raise your arm to the side, leading with your thumb until you feel a mild to moderate stretch pain free (figure 6). Repeat 10 times.

Figure 6 – Shoulder Abduction (right side)

Shoulder External Rotation

Begin standing tall, with your neck and back straight, your shoulders should be back slightly. Keeping your elbow tucked into your side and bent to 90 degrees, gently take your hand away from your body until you feel a mild to moderate stretch pain free (figure 7). Repeat 10 times.

Figure 7 – Shoulder External Rotation (right side)

Shoulder Strengthening – 

Basic Exercises

To begin with, the following basic shoulder strengthening exercises should be performed approximately 3 times daily. As your shoulder strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder Blade Squeeze 

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it is pain free (figure 1). Hold for 5 seconds and repeat 10 times.

Figure 1 – Shoulder Blade Squeeze

Shoulder Blade Shrug 

Begin this exercise standing with your back and neck straight. Your arm should be at your side, slightly away from your body with your palm facing forwards as demonstrated. Slowly elevate your shoulder blade towards your ear as far as possible provided it is pain free (figure 2). Hold for 5 seconds and repeat 10 times on each side.

Figure 2 – Shoulder Blade Shrug (right arm)

Shoulder Blades Forwards Against Wall 

Begin this exercise standing with your back and neck straight and your hands against the wall as shown (figure 3). Your shoulder blades should be squeezed together fully in this position, your elbows straight and you should be leaning into the wall slightly. Keeping your back straight, slowly bring your shoulder blades forward allowing your arms to lengthen. Hold for 5 seconds and then slowly return to the starting position. Repeat 10 times provided the exercise is pain free.

Figure 3 – Shoulder Blades Forwards Against Wall

Static Rotator Cuff Contraction 

Begin this exercise standing with your back and neck straight and your shoulders back slightly. Keeping your elbow at your side and bent to 90 degrees, push your hand out against the other hands resistance as hard as possible provided it is pain free (figure 4). Hold for 5 seconds and repeat 10 times on each arm.

Figure 4 – Static Rotator Cuff Contraction (right arm)

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Shoulder Strengthening – Intermediate Exercises

The following intermediate shoulder strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your shoulder strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band External Rotation

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 5). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each side.

Figure 5 – Resistance Band External Rotation (left side)

Resistance Band Internal Rotation

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 6). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand towards your body keeping your shoulder blade still. Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each side.

Figure 6 – Resistance Band Internal Rotation (right side)

Resistance Band Pull Backs  

Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 7). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and return to the start position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 7 – Resistance Band Pull Backs