Shoulder Exercises

Uses your other arm to support motion while lying down.

1. Lie on your back holding a cane, stick, or towel with both hands.
2. Use your good arm to help lift both arms overhead as far as comfortable.
3. Lower slowly.

8–10 repetitions

A chair-friendly way to improve reach.

1. Sit beside a table with your forearm resting on a towel on the tabletop.
2. Slowly slide your hand forward along the table, leaning your body forward slightly.
3. Slide back to the start.

Hold 5 seconds at the end · 8–10 repetitions

Stretches the back of the shoulder.

1. Sit or stand. Bring one arm across your chest.
2. Use your other hand to gently hug the arm closer at the elbow (not the wrist).
3. Keep your shoulders down and relaxed.

Hold 20–30 seconds · 2–3 times each side

Gentle, relaxed motion for a stiff or sore shoulder.

1. Stand and lean forward, supporting yourself with your good hand on a table or counter.
2. Let the sore arm hang straight down, relaxed.
3. Gently sway your body so the arm swings in small circles and back-and-forth. Let gravity do the work.

30–60 seconds · in each direction · 1–3 times a day

Improves overhead reach with support.

1. Face a wall and place your fingertips on it at chest height.
2. Walk your fingers up the wall as high as comfortable, stepping closer as you go.
3. Walk back down slowly.

Hold 5–10 seconds at the top · 5–10 repetitions

Opens the chest and front of the shoulder.

1. Stand in a doorway with your forearm on the frame, elbow slightly below shoulder height.
2. Step through gently until you feel a stretch in the front of the shoulder and chest.
3. Do one side at a time if one shoulder is sore.

Hold 20–30 seconds · 2–3 times

Builds a stable base for the shoulder.

1. Sit or stand tall.
2. Gently squeeze your shoulder blades back and down.
3. Hold, then relax.

Hold 5 seconds · 10–15 repetitions

Activates the rotator cuff without moving the joint.

1. Stand beside a door frame with your elbow bent 90° at your side.
2. Press the back of your wrist gently into the frame, as if rotating outward — no movement should occur.
3. Hold, then relax. You can also press the palm side inward for internal rotation.

Hold 5 seconds · 8–10 repetitions

Strengthens the rotator cuff with very light or no weight.

1. Lie on your good side with a small towel roll between your top elbow and your side, elbow bent 90°.
2. Keeping the elbow tucked, rotate your forearm up toward the ceiling.
3. Lower slowly.

10–15 repetitions · 1–3 sets

Strengthens the rotator cuff muscles that rotate the arm outward.

1. Anchor a band at elbow height. Stand sideways with the band in the hand farther from the anchor.
2. Keep your elbow bent 90° and tucked against a small towel roll at your side.
3. Rotate your forearm outward, away from your belly, then return slowly.

10–15 repetitions · 1–3 sets

Tip: Can be done seated in a chair.

Strengthens the muscles that rotate the arm inward.

1. Anchor a band at elbow height. Stand sideways with the band in the hand closer to the anchor.
2. Keep your elbow bent and tucked at your side.
3. Rotate your forearm in toward your belly, then return slowly.

10–15 repetitions · 1–3 sets

Strengthens the shoulder blade muscles.

1. Anchor the band at chest height or loop it around your feet while seated.
2. Pull your elbows back close to your sides while squeezing your shoulder blades.
3. Return slowly.

10–15 repetitions · 1–3 sets

Works the rear shoulder and upper back.

1. Hold a light band in front of you at chest height, arms straight or slightly bent.
2. Pull your hands apart while squeezing your shoulder blades.
3. Return slowly.

10–15 repetitions · 1–3 sets