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Shoulder Exercises

Use the filters to view specific types of shoulder exercises. We have separated exercises into early stage, mid stage and late stage shoulder rehabilitation, although this is only a guide.

Early stage
Late stage
Mid stage
Back shoulder
Front shoulder
Mobility exercises
Proprioception
Rotator cuff exercises
Scapula stabilizing
Strengthening
Top shoulder
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Abduction in Scapula Plane

The abduction in the scapular plane works the anterior Deltoid and Supraspinatus muscles.

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Ball Catches

The Ball catch shoulder exercise on the hands and knees requires a partner.

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Bilateral Extension Shoulder Exercise

Bilateral extension using a resistance band to strengthen the scapula muscles

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Bouhler Shoulder Exercises

Bouhler exercises are excellent for the shoulder blade muscles and the mid-back.

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External Rotation with Retraction

This exercise strengthens the rhomboids and middle trapezius. A resistance band is required for this exercise.

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Scapula pull down shoulder exercise

The scapula pull down shoulder exercise strengthens the scapular depressors using a resistance band.

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Scapula Upwards Rotation Shoulder Exercise

The scapula upwards rotation works the scapula rotators.

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Seated Row Shoulder Exercise

The seated row works the rhomboids and middle trapezius using a resistance band.

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151 Drill

The 151 drills exercise works the scapular, triceps and core stabilizers.

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Bent Over Row Shoulder Exercise

The bent over row exercise using a resistance band works the upper and mid back muscles.

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Chest Pass

The chest pass shoulder exercise improves explosive strength of the upper body.

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Diagonal Plane Exercises

These exercises use a resistance band to strengthen the shoulder and arm muscles, especially the rotator cuff, chest and upper back.

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Extension in prone with dumbell

Shoulder extension in a prone lying position (on the front) to strengthen the posterior shoulder muscles.

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Front Raise Shoulder Exercise

This front raise requires a resistance band and is designed to strengthen the front of the shoulder.

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Hand Walking on Treadmill / Stool

This exercise can either be carried out on a treadmill or a wheely stool.

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Hands Up / Robbery Shoulder exercise

The Hands Up Robbery shoulder exercise strengthens the lower trapezius.

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Isometric Shoulder Exercises

Isometric shoulder exercises involve contracting the muscle without moving the limb,

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Lat Pull Down Shoulder Exercise

This lat pull down shoulder exercise uses a resistance band to improve latissimus dorsi muscle strength.

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Lateral Raise Shoulder Exercise

The lateral raise exercise uses a resistance band to strengthen the deltoids.

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Lateral Rotation Abduction

Shoulder exercise - Lateral rotation in abduction using a resistance band. Also known as the External Rotation in standing.

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Lateral Rotation Band Abduction

This lateral rotation exercise strengthens the rotator cuff and requires a resistance band

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Lateral Rotation in Side Lying

The Lateral Rotation side lying exercise works the glenohumeral joint, inparticular the rotator cuff muscles.

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Lateral Rotation Prone

Lateral (external) rotation exercises strengthen the rotator cuff muscles.

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Lawn Mower Shoulder Exercise

The lawn mower is a good shoulder exercise used to improve scapular stabilization using a resistance band.

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Medicine Ball Alphabet

This medicine ball drawing exercise strengthens the deltoid and the rotator cuff muscles.

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Medicine Ball Balance Shoulder Exercise

This exercise focuses on scapular stabilization with an emphasis on balance.

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Medicine Ball Rotation - Seated

The medicine ball rotation shoulder exercise involves catching and throwing a ball using internal shoulder rotation to strengthen the rotator cuff muscles.

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Medicine Ball Rotation - Supine

The medicine ball rotation strengthens the rotator cuff muscles of the shoulder.

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Medicine Ball Rotation From Behind

This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically

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Overhead Toss Shoulder Exercise

This shoulder exercise enhances the co-ordination of the shoulders and trunk.

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Pec Fly

This exercise strengthens the chest muscles using a resistance band.

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Pendulum Exercises

The aim of Pendulum exercises is to mobilize the shoulder joint in the early stages of rehabilitation.

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Plyometric Push Ups

This plyometric push-up exercise is great for improving upper body strength and explosive power

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Pole Mobility Shoulder Exercises

Wand exercises use a long pole such as a broom stick to move the injured arm. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout it's range of motion.

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Prone Fly Shoulder exercise on Swiss Ball

The prone fly shoulder exercise strengthens the rhomboids and the middle trapezius.

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Prone Horizontal Abduction

The horizontal abduction exercise works the scapular stabilisers, as well as two of the rotator cuff muscles.

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Push Up against a Wall

The Push-up performed against a wall strengthens the chest muscles and is a 'plus' is added, the scapula muscles can also be activated.

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Resistance Band Pullover Shoulder Exercise

The pullover exercise uses a resistance band to work the chest muscles (pecs) and lats.

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Reverse Fly Shoulder Exercise

Reverse fly using resistance band works the middle trapezius and rhomboids at the back of the shoulder.

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Scapular Protraction Shoulder Exercise

This scapula protraction exercise works the Serratus Anterior muscle.

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Scapular Squeeze Shoulder Exercise

In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius.

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Seated Push Up Shoulder Exercise

The seated push up exercise works on the scapulothoraic body segment.

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Serratus Punch

The Serratus Punch exercise is designed to strengthen the shoulder blade protractors such as Serratus Anterior

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Shoulder Step Ups

The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior.

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Standing 90/90 External Rotation

The external rotation exercises help to strengthen the rotator cuff muscles.

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Standing 90/90 Internal Rotation

This exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles.

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Standing Chest Press Shoulder Exercise

This exercise strengthens the serratus anterior and increases shoulder flexibility. A resistance band is required for this exercise.

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Superior Capsule Stretch

To stretch the top of the shoulder a rolled up towel can be placed between the bent elbow and the body. The other hand pulls the elbow inwards.

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Supraspinatus Active Stretch

This exercise stretches the Supraspinatus muscle which is one of the rotator cuff muscles.

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Swiss Ball Stabilization

This is a plyometric exercise which challenges shoulder stability.

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Tricep Extension with Band

The tricep extension shoulder exercise works the Triceps Brachii muscle.

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Upper Extremity Ball Stabilization

This exercise strengthens the scapular stabilizers and the triceps.

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Wobble Board for Shoulders

Wobble board exercises for shoulder stability.

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Wood Chops shoulder exercise

The wood chop shoulder exercise improves the upper body strength and explosive strength.

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Early stage
Late stage
Mid stage
Back shoulder
Front shoulder
Mobility exercises
Proprioception
Rotator cuff exercises
Scapula stabilizing
Strengthening
Top shoulder