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Shoulder Exercises

Pendulum: do in 2 steps of 10
Placing one hand on a table or chair for support, lean forward keeping your back straight and knees unlocked. Swing the free hand with control back and forward, side to side, and in circles. Repeat on the other side.

Crossover Arm Stretch: 4 reps per side
Hold one straight arm against your chest. Use your other hand to hold your arm above the elbow. Hold this position so you feel a stretch in the back of your shoulder for 30 seconds, relax, and repeat.

Passive Internal Rotation: 4 reps per side
Use a long light weight stick and hold it behind you with one hand on one end. Then grab the other end with the other hand. Pull toward this side, holding for 30 seconds.

Passive External Rotation: 4 reps per side
Grab the same stick from the previous exercise and place your hand in a cupping position over the other stick end. Push the stick to the side with the cupped hand while keeping the elbow on your body. Hold this for 30 seconds, taking 30 second rests in between.

Sleeper Stretch: 4 reps 3 times per day
Lying down on your side on top of your shoulder with a bent arm, use the other arm to hold down on the bent arm with a straight wrist. Hold for 30 seconds, taking 30 second breaks in between. 

Strengthening

Standing Row: 3 sets of 8 reps
Using an elastic stretch band, tie the ends to make a loop. Place the loop around a doorknob. Hold the band and stand with the arm flexed and by your side. Pull the elbows back while squeezing the shoulder blades together. Move back to the start position in a slow controlled movement.

External Rotation with Arm Abducted 90 degrees. 3 sets of 8 reps
Use the elastic loop from the previous exercise, and again put it around a doorknob. Flex your arm to 90 degrees and raise your arm to shoulder level. Lift your hands in a controlled manner until your arm is vertical.

Internal Rotation: 3 sets of 8 reps
Again place stretch band around a doorknob and hold the band with your arm flexed and close to your body. Keep the elbow in the same position and pull the band across your body. Return to the start position in a controlled manner.

External Rotation: 3 sets of 8 reps
Standing straight, hold two weights in your hand. (Start with the appropriate weight for you. If you do not have weights, start with cans of soup) Hold your elbow close to the body and pull the weight up to shoulder level. Hold in this position for 2 seconds and move back to the starting position in a controlled manner.

Elbow Flexion: 3 sets of 8 reps
Standing straight, hold two weights in your hand. (Start with the appropriate weight for you. If you do not have weights, start with cans of soup) Hold your elbow close to the body and pull the weight up to shoulder level. Hold in this position for 2 seconds and move back to the starting position in a controlled manner.

Elbow Extension: 3 sets of 8 reps
Standing straight, hold a weight in your hand. (Start with the appropriate weight for you. If you do not have weights, starts with cans of soup) Bend your arm placing the weight behind your head. Use your hand for support. Extend your elbow slowly. Hold in this position for 2 seconds and move back to the starting position in a controlled manner.

Trapezius Strengthening: 3 sets of 20 reps
Position your knee on a bench and place your hand down for support. Grasp the weight with other hand with the inside of your hand facing toward your body. While rotating your arm, raise the arm with control until the hand reaches shoulder height in the thumbs up position. Slowly return the arm to the original position and repeat.

Scapula Setting: 10 reps
Lay face down. Slowly pull your shoulder blades together and down your back. Relax about 50% and hold for 10 seconds. Return to starting position and repeat. (Keep neck relaxed at all times.)

Scapular Retraction/ Protraction: 2 sets of 10 reps - Lay face down with the arm over the side. Keeping your arm straight, squeeze your shoulder blade in order to lift the weight. Go back to start position and repeat. (Avoid lifting your shoulder to your ear.)

Bent Over Horizontal Abduction: 3 sets of 8 reps
Lay face down with arm over the side. Keep your arm fully extended and raise it to shoulder level with control. Return to starting position and repeat.

Internal and External Rotation: 3 sets of 20 reps
Lay down on your back with your arms at a right angle. Slowly move your arm in the way displayed on the diagram to the right.

External Rotation: 2 sets of 10 reps
Lay down on your side. Keep the arm at your side with your arm bent into a right angle while holding the appropriate weight. With control, lift the weight until it is in a vertical position. Return to starting position and repeat.

Internal Rotation: 2 sets of 10 reps
Lay down of your side. Keep the arm at your side with your arm bent into a right angle while holding the appropriate weight. With control, lift the weight until it is in a vertical position. Return to starting position and repeat.