Shoulder Movements

The following movement will help to strengthen the muscle that support the shoulder while also keeping the joint mobile.

Note: You should not feel pain when performing these exercises. Please check with your doctor before doing stretches that include discomfort.

Rotator cuff: Pendulum

  • Bending slightly at the waist, allow your right arm to dangle straight down and then draw circles in the air. The circles should start out small and gradually grow bigger.  
  • Repeat 5 to 10 times in one direction then repeat the circle in the opposite direction.
  • Repeat on left side. 

man with one hand on chair leaning over man with one hand on chair leaning over

Shoulder (Posterior Deltoid): Arm across the chest

  • Hold your right arm across your body to the left. 
  • Reach the left hand behind the right elbow and gently pulling the right arm to the left across the chest.
  • Hold for 30 seconds and then release.
  • Repeat with other arm.  

man standing with one arm stretched to the side man standing with one arm over chest

Chest and Upper Extremity Stretch 

  • Stand facing the wall. 
  • Reach your right hand straight out to the side, and plant your right palm firmly on the wall.
  • Keeping your right shoulder down, slowly turn your chest further around to the left, opening the chest and feeling a stretch in the front of the right shoulder.
  • Gently lift fingers off the wall. Hold for 30 seconds.
  • Repeat with other arm.  

woman standing with face towards the wall showing chest and upper extremity stretch start movement woman standing with face towards the wall showing chest and upper extremity stretch end movement

Neck and Upper Trapezius Release

  • While sitting up straight, slowly tilt your head to the left side and slightly forward.
  • With arms behind back, use left hand to pull right arm over and down to the left.
  • Hold for 30 seconds.
  • Repeat with other arm.  

woman standing facing away from camera showing the neck and upper trapezius release start movement woman standing facing away from camera showing the neck and upper trapezius release end movement

Shoulder Strength/Stability Exercises (Wall Angels)

  • Begin with your back up against a wall.
  • The back of your head, elbows and back of your hands remain in contact with the wall throughout the exercise.  
  • Begin with your shoulder, elbow and hand at a 90 degree angle.  
  • Slowly slide your arms up the wall just a few inches and then slide your arms back to the starting position.
  • Repeat slowly for 10-15 repetitions  

woman standing against wall with arms raised showing wall angels start movement woman standing against wall with arms raised showing wall angels end movement

Internal Rotation

  • Equipment needed: Use an elastic stretch band of comfortable resistance.
  • Make a 3-foot-long loop with the elastic band and tie the ends together.
  • Attach the loop to a doorknob or other stable object.
  • Stand with your right side facing the stable object.
  • Hold the band in your right hand keeping your elbow bent and close to your right side.
  • Bring your right arm across your body toward your left hip.
  • Slowly return to the starting position.  
  • Perform 10-15 repetitions.
  • Repeat with other arm.  

Young man standing on a exercise band holding one end in his hand showing intern rotation start movement Young man standing on a exercise band holding one end in his hand showing intern rotation end movement

External Rotation

  • Equipment needed: Use an elastic stretch band of comfortable resistance.
  • Make a 3-foot-long loop with the elastic band and tie the ends together.
  • Attach the loop to a doorknob or other stable object.
  • Stand with your left side facing the stable object.
  • Hold the band in your right hand across your waist and keep your elbow bent and close to your right side.  
  • Bring your right arm away from the body, out to the right side.
  • Slowly return to the starting position.
  • Perform 10-15 repetitions.
  • Repeat with other arm.

young man standing holding an exercise band showing external rotation start movement young man standing holding an exercise band showing external rotation end movement

Chest (Pectorals)

  • With left arm to side and palm facing forward, take ball into your right hand and place ball on upper left chest. 
  • Gently move the ball up and down the upper part of the chest or pectorals.  
  • Repeat 5-10 times. 
  • Switch to right side. 

man rolling ball along upper chest​​​​​​​ 

Upper Back (Trapezius)

  • With left arm to side and palm facing forward, take ball into your right hand and place ball on upper back or trapezius, close to the neck. 
  • Gently press the ball into trapezius then release.
  • Continue the press then release motion moving down the top of the trapezius. 
  • Switch to right side.  

woman rolling ball on shoulder

Upper and Mid-Back (Erector Spinae)

  • Find a stable wall and place ball on spine between shoulder blades.
  • Gently roll the ball up and down the spine by slightly bending then straightening the legs. 
  • Repeat 5-10 times.  

woman standing against wall with a small ball between her upper back and wall showing erector spinae start movement woman standing against wall with a small ball between her upper back and wall showing erector spinae end movement