Shoulder Exercises

We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring.

 Isometric or static shoulder exercises are performed using an immovable object such as a wall to provide resistance. The joint does not move. They are used in the earlier stages of shoulder rehabilitation.

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

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.

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.

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

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

This is a plyometric exercise which challenges shoulder stability.

Wobble board exercises for shoulder stability.

This exercise strengthens the scapular stabilizers and the triceps.

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

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

The pec fly resistance band exercise strengthens the chest muscles. It is a great alternative to the resistance machine found in gyms, sometimes also known as a Pec Dec.

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

The Overhead Tricep Extension exercise works the Triceps Brachii muscle and is a more advanced version of the tricep extension exercise.

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

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

The lateral raise exercise strengthens the Deltoid muscle, the large one which covers the top of the shoulder joint.

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

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

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

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.

This scapula protraction exercise works the Serratus Anterior muscle.

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

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

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

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

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

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

This exercise strengthens the chest muscles using a resistance band.

Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes.

This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically.

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

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

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

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

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

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

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

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

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

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

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

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

Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes.

The Hands Up Robbery shoulder exercise strengthens the lower trapezius.

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

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

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

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

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

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

The scapula upwards rotation works the scapula rotators.

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

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

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

Bilateral extension using a resistance band to strengthen the scapula muscles.

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

The standing chest press strengthens the chest muscles, the Pectoralis Major and Minor, as well as the front fibres of the Deltoid shoulder muscle.

Abduction exercises involve moving the thigh away from the centre line of the body. This strengthens the outer hip and buttock muscles.

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

The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.