Use the tabs below to select shoulder exercises based on stage of rehabilitation. Early stage are the best shoulder exercises to do as soon as pain will allow after injury. If an exercise hurts then do not do it.
Shoulder Rehab Exercises
The shoulder is different to many joints in that it has a such a large range of movement in many different directions.
Any shoulder rehab program should focus on regaining full range of motion and strength, as well as proprioception or co-ordination of the joint. If this is neglected then the way the shoulder blade and upper arm bones move together could be altered resulting in future injuries such as shoulder impingement syndrome.
The shoulder joint is also massively affected by posture. A poor posture where the shoulders are rounded and protracted (forwards) can result in overuse injuries like rotator cuff tendinopathy, as well as upper back and neck pain.
Shoulder rehab programmes should begin with range of motion and stretching exercises. This can begin as soon as the movements are pain-free. Attention should also be paid to correcting causes of injury, such as poor posture.
The next step is to begin muscle strengthening. This can begin relatively early, with isometric (static) contractions. These are usually progressed with small dumbbell or resistance band exercises. Proprioceptive exercises can also begin at this stage.
The final stage is the late stage rehab and functional exercises which are very different for each individual, depending on what sports or activities they are involved in. They should aim to slowly introduce the movements and forces used in their sport.