Shoulder Exercises

Shoulder Roll

1. Sit or stand upright with your feet shoulder-width apart and arms to your sides. Slightly tuck your chin.
2. First, lift your shoulders up towards your ears.
3. While keeping your back straight, gently circle your shoulders up, forward, down, and back, making small circles.
4. Complete a set of 4 in one direction.
5. Return your shoulders to the center.
6. Then switch the direction, rotating your shoulders up and backwards.
7. Aim for a set of 4 in each direction.

Lower neck and upper back stretch

1. Stand upright and raise your arms to your shoulder height.
2. Stretch your arms out in front of you.
3. Lower your chin towards your chest.
4. Keeping your arms straight, place the palm of one hand on top of your other hand.
5. As you round your upper back, try to reach forward so your shoulder blades stretch away from each other. You’ll feel a gentle stretch along your upper back, shoulders, and upper arms.
6. Hold the stretch for 15 to 30 seconds.
7. Aim for at least 2 to 4 reps.

Tricep Stretch

1. Sit or stand nice and tall.
2. Pull your shoulder blades down and back.
3. Keeping your neck straight and relaxed, raise your left arm towards the ceiling, then bend it at your elbow to bring and rest your left palm on your upper back.
4. Then, raise your right hand. Use it to grab your left elbow, and gently pull your left elbow further toward your center and down. .You will feel the stretch along your triceps (i.e., the back of your upper arm).
5. Hold the stretch for 15 to 30 seconds.
6. Switch elbows and repeat the entire steps.
7. Aim for at least 2 sets of 4.

Shoulder Stretch

1. Sit or stand upright.
2. Lift one arm up to the level of your shoulder.
3. Then, move that arm across your chest, so that the arm points to the opposite side.
4. Bring the other arm under the elbow of your crossed arm and use it to pull the crossed arm slightly towards you. This will give you a good stretch on the back of your crossed shoulder.
5. Hold this stretch for a count of 10 seconds.
6. Relax and repeat the stretch on the other side.

Shoulder stretch doorway

1. Stand at the entrance of a door.
2. Raise your affected arm and place it against the edge of the door such that your elbow is a bit above the level of your shoulder.
3. While keeping your shoulders relaxed, slightly bend your upper body forward. This should give a gentle stretch to your chest and shoulder muscles.
4. You can also rotate your body a bit away from your arm on the door to outward rotation at the shoulder and further engage those muscles.
5. Hold for a count of 15 to 20 seconds.
6. Rest and repeat the same with the opposite side.
7. Do at least 2 to 4 reps on each side.

Posterior Stretching exercise

1. Take your good hand and use it to grasp the elbow of your affected arm.
2. Then, using your good hand, gently draw your affected elbow up across your body to rest that hand on the opposite shoulder. You will feel a good stretch along the back of your affected shoulder.
3. Hold for at least 15 to 30 seconds.
4. Slowly return to the starting position.
5. Pause and repeat at least 5 to 8 times.

Shoulder Blade Squeeze

1. Stand or sit up tall with your arms on your sides.
2. Relax your shoulders.
3. Squeeze your shoulder blades together, only as far as it does not cause any pain.
4. Hold for 6 seconds, then relax.
5. Repeat eight to ten times.

Overhead stretch

1.  Stand about an arm’s length away, grasp onto a solid surface. You could use a countertop, a doorknob, or the back of a sturdy chair.
2.  With your knees slightly bent, bend forward with your arms straight. Lower your upper body, and let your shoulder stretch.
3.  As your shoulders are able to stretch farther, you may need to take a step or two backward.
4.  Hold for at least 15 to 30 seconds. Then stand up and relax. If you had stepped back during your stretch, step forward so you can keep your hands on the solid surface.
5.  Repeat 2 to 4 times.

Wall climbing to the side

1.  Stand with your side facing a wall.
2.  Raise the arm on that side. Touch the wall with your fingertips such that your arm comes to an angle of about 30 degrees to the front of your side. Do not bring your arm straight to your side. Instead, maintain the 30 degrees angle.
3.  Without shrugging your shoulder up toward your ear, climb your fingers up the wall, only as far as you can tolerate without any pain.
4. Hold the position for 15 to 20 seconds.
5.  Then slowly descend your fingers back.
6.  Do at least two to four reps, while gradually trying to aim for a higher point each time.

Wall climbing to the front

1.  Stand with your face towards the wall.
2.  Raise your injured arm such that the fingers simply come to touch the wall.
3.  Without shrugging your shoulder up toward your ear, climb your fingers up the wall, only as much as you can tolerate without any pain.
4.  Stay in that position for 15 to 30 seconds.
5.  Then slowly descend your fingers back to the starting position.
6.  Repeat two to four times, while gradually trying to aim for a higher point each time.

Pendulum swing

1. Hold on to a table or the back of a chair with your good arm. Then bend forward a little and let your sore arm hang straight down. This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
2. Use the movement from your hips and legs to guide the slightly swinging arm back and forth like a pendulum (elephant truck). Then guide it in circles that start small (about the size of a dinner plate). Make the circles a bit larger each day, as your pain allows.
3. Do this exercises for 5 mintues, 5 to 7 times each day.
4. As you have less pain, try bending over a little farther to do this exercise. This will increase the amount of movement at your shoulder.

Shoulder and chest stretch

1. Sit comfortably in a chair.
2. Relax your upper body such that your posture is a bit slouchy rather than being fully upright.
3. Sit nice and tall and move your arms out to the sides with the elbows hanging straight down and palms up.
4. As you continue to breathe, gently pull your shoulder blades back and then down. You will feel a good stretch in your shoulders and the back of your chest.
5. Hold this stretch for 15 to 30 seconds while you breathe normally.
6. Relax and do at least 2 to 4 repetitions.

Resisted rows

1. Put the band around a solid object, such a bedpost, at about waist level. Hold one end of the band in each hand.
2. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
3. Repeat 8 to 12 times.

Pull downs

1. Tie a resistance band so that there is a loop or a knot in the middle. Attach the loop to a secure object or shut a door on the knot to hold it in place. The band should be attached at a place that is above your head.
2. Stand so you face the place where you have secured the band.
3. Hold one end of the band in each hand. Your hands should be a about forehead level, with your arms stretched out in front of you. Hold your hands a little farther apart than the width of your shoulders.
4. Slowly pull the bands down to the chest level so that your elbows are bend and your hands are at chest level.
5. Slowly returns to your starting position.
6. Repeat 8 to 12 times.

Chest T Stretch

1. Lie on your back.
2. Bend your legs at your knee joints and place your feet flat on the floor about hip-width apart.
3. Tuck your chin, and keep your shoulders relaxed.
4. Spread your arms horizontally out to your sides on the floor. You should feel a mild stretch in your shoulders and across your chest muscles. If you still don’t feel a stretch, try inserting a firmly rolled blanket or a foam roll under your spine extending from your head to your tailbone.
5. If you still don’t feel a stretch, try inserting a firmly rolled blanket or a foam roll under your spine extending from your head to your tailbone.
6. Hold for a count of 15 to 30 seconds as you continue to breathe normally.
7. Return to the starting position.
8. Aim for at least 2 to 4 reps.
9. As you can tolerate this stretch, slowly keep adding to the time so you can hold for a maximum of 2 to 3 minutes. Once you reach your goal of 2 minutes, you can cut back the reps to 1 time per session.

Straight-arm shoulder blade squeeze

1. Stand or sit up tall with your arms on your sides.
2. Relax your shoulders.
3. Take a resistance band and hold each end of the band straight in front of you with your palms facing down.
4. Holding your arms straight and at shoulder height, pull the band straight out to the sides until your shoulder blades contract.
5. Hold for a count of 6 seconds.
6. Slowly return to the original position and relax.
7. Aim for at least 4 sets of 8 to 10 repetitions.

Shoulder flexion lying down

1. Grab a wand or broomstick and lay down on your back.
2. Hold the ends of the stick or wand with both of your hands such that your palms are facing down while holding.
3. Keeping your elbows straight, slowly lift the stick with your arms to reach over your head to the level that gives you a good, gentle stretch in your shoulders, upper back, and chest.
4. Hold this stretch for 15 to 30 seconds depending on how much you can tolerate it without any discomfort.
5. Return to the starting position.
6. Relax and repeat 2 to 4 times.

Shoulder rotation lying down

1. Lay down on your back and hold a stick or wand in both hands such that your elbows are bent with your palms facing up as you grip the stick.
2. Make sure that your elbow stays close to your side and your upper arm is at right angle to your forearm (like the letter “L.
3. Holding the wand or stick close to the end of the affected arm, gently move the wand across your body toward the affected arm.
4. Hold this position for a count of 10 to 20 seconds and relax.
5. Aim for at least 8 to 10 reps, each time making sure that your arms stay close to the side of your body while you rotate your shoulder.

Shoulder internal rotation with towel

1. Pick up a towel and roll it up.
2. Using both hands, grasp the towel close to its ends on both sides.
3. Then, vertically bring the towel with your hands behind you.
4. The hand on the side that you want to stretch (the one that is sore) goes down behind you and the other one goes up behind your back.
5. Gently pull the towel up with your top hand. Make sure that you pull slowly without any jerking movement. You’ll feel a gentle stretch in the front or side of your affected shoulder.
6. Once you feel a stretch, hold it for five to ten seconds.
7. Release the stretch by moving the towel down.
8. Do at least 10 reps, gradually trying to pull your arm farther up your back each time and adding to the time required to hold the stretch.
9. Relax, switch hands, and repeat.

External Rotator strengthening exercises

1. Keep your elbow and upper arm tucked against the side of your body. You may also place a towel between your arm and the side of your body to lock in your elbow by your side.
2. Grab a resistance band, form a loop in its center, and anchor it by shutting the door on it. Be sure to secure it properly so you don’t injure yourself.
3. Stand or sit with your unaffected side facing the door where you’ve secured the resistance band.
4. Keep the affected upper arm by your side and your elbow bent at a right angle.
5. Grasp one end of the band in the hand of your affected arm.
6. Keep your elbow and upper arm tucked against the side of your body. You may also place a towel between your arm and the side of your body to lock in your elbow by your side.
7. Begin with your forearm across your tummy.
8. Standing nice and tall, gently move your forearm out away from your body until you begin to feel a stretch in your shoulder.
9. Then, slowly move your arm back across your tummy where you started.
10. Repeat 8 to 12 times. Try to complete at least 3 sets initially and gradually work yourself up. Ease off if you feel discomfort at any point.

Internal rotation strengthening exercises

1. Grab a resistance band, form a loop in its center, and anchor it by shutting the door on it. Be sure to secure it properly so you don’t injure yourself.
2. Stand or sit with your affected side facing the door where you’ve secured the resistance band.
3. Keep the affected upper arm by your side and your elbow bent at a right angle.
4. Grasp one end of the band in the hand of your affected arm.
5. Standing nice and tall, gently move your forearm in towards your body until it’s close to your tummy.
6. Then, slowly move it outward back to the starting position.
7. Repeat 8 to 12 times. Try to complete at least 3 sets initially and gradually work yourself up. Ease off if you feel discomfort at any point.

Shoulder flexor and extensor exercise

A. To do shoulder flexion (pushing forward)

1. 1. Stand upright close to a wall and turn your body towards the wall, keeping about 15 cm (6 in) or less.
   2. Raise your affected arm and bend it at your elbow, making a 90 degrees angle or the letter “L.”
   3. Close the fist of that hand using your thumb to cover the fist.
   4. Then, using half of your strength, gently thrust the closed fist forward into the wall. While doing so, be mindful of keeping your body still as you continue to breathe normally.
   5. Hold for a count of 5 seconds.
   6. Relax and repeat 8 to 10 times.

B. To do shoulder extension (pushing backward)

1. Stand upright close to a wall and turn your body against the wall. Your back should be facing the wall.
2. Raise your affected arm and bend it at your elbow, making a 90 degrees angle or the letter “L.”
3. Make a closed fist of that hand with your thumb on the top.
4. Then, using half of your strength, gently thrust your elbow back into the wall. While doing so, make sure that you keep your body still as you continue to breathe normally.
5. Hold for a count of 5 seconds.
6. Relax and repeat 8 to 10 times.

Scapular exercise: Wall push-ups

1. Stand at least 12 to 18 inches from a wall with your face towards it.
2. Spread your feet shoulder-width apart.
3. Raise your arms and place both hands on the wall at the level of your shoulder height.
4. Keeping your body straight, bend your elbows, and move your face closer to the wall. Be sure not to arch your back or poke your chin forward.
5. Gently push the heels of your hands into the wall. Doing this will cause your shoulder blades to isolate and contract.
6. Hold for a count of 6 seconds.
7. Return to the starting position.
8. Do at least 8 to 12 reps.
9. Once you master doing this exercise against a wall, you can try doing it against a counter. You can then slowly advance to a sturdy chair and finally to the floor. The key is none of the levels cause unease or any type of discomfort.

Scapular exercise: Retraction

1. Stand or sit up tall with your arms on your sides. (Note: Drawing shows top veiw
2. Relax your shoulders.
3. Take a resistance band and hold each end of the band straight in front of you with your palms facing down.
4. Holding your arms straight and at shoulder height, pull the band straight out to the sides until your shoulder blades contract.
5. Hold for a count of 6 seconds.
6. Slowly return to the original position and relax.
7. Aim for at least 4 sets of 8 to 10 repetitions.

Arm raise to the side

1. Stand nice and tall with your arms by your side.
2. Slowly lift your affected arm to your side, with your palm opened and thumb positioned on the top. Raise your arm to 45 degrees first, and if you can tolerate this degree of abduction, raise it to no more than 60 degrees.
3. Ensure to keep your back straight and avoid leaning forward during the exercise. Concentrate on using your upper arm muscle.
4. Hold your arm in this position for a count of 5 and slowly lower it back to your side.
5. Aim for at least 8 to 12 reps.
6. Once the strength of your arm improves, you may challenge yourself by holding a 0.5 to 1 kg (1 to 2 lb) dumbbell in your hand and repeat the same steps as above.