Shoulder exercises

Exercise 1: Shoulder Rolls (Simple)

Good for:

Reducing tension and improving mobility in the shoulder joint.

Targets:

Shoulder muscles, upper trapezius.

Equipment Needed:

None.

Instructions:

Sit or stand with your back straight and arms relaxed at your sides.
Slowly roll your shoulders forward in a circular motion, making 5-10 circles.
Then, reverse the direction and roll your shoulders backward for 5-10 more circles.
Keep your neck and arms relaxed throughout the movement.

Progression:

To increase the effect, add light weights or resistance bands while performing the shoulder rolls.

Post-Exercise Feel:

You’ll feel your shoulders loosening up, but if any discomfort arises, reduce the range of motion or stop and consult your physiotherapist.

Precautions:

If discomfort arises in your shoulders or neck, reduce the intensity or range of motion. If sharp pain occurs, stop immediately and consult a physiotherapist.

Exercise 2: Doorway Chest Stretch (Simple)

Good for:

Opening up the chest and relieving tension in the shoulders.

Targets:

Chest muscles, front of shoulders.

Equipment Needed:

Doorway.

Instructions:

Stand in a doorway and place your forearms on each side of the door frame, with your elbows bent at a 90-degree angle.
Step one foot forward and gently press your chest through the doorway until you feel a stretch in your chest and shoulders.
Hold the stretch for 20-30 seconds, then release.
Repeat 2-3 times.

Progression:

For a deeper stretch, step farther into the doorway or hold the stretch for up to 40 seconds.

Post-Exercise Feel:

You should feel a nice stretch in your chest and shoulders, but if the stretch becomes uncomfortable, ease off. If sharp pain occurs, stop and consult your physiotherapist.

Precautions:

Avoid pressing too hard into the stretch. If discomfort or pain arises, ease off and stop immediately if it feels sharp or uncomfortable.

Exercise 3: Wall Scapular Push-Ups (Moderate)

Good for:

Improving scapular control and stability, reducing shoulder pain.

Targets:

Serratus anterior, upper back.

Equipment Needed:

Wall.

Instructions:

Stand facing a wall, about an arm’s length away, with your feet shoulder-width apart.
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart, keeping your arms straight but not locked.
Without bending your elbows, slowly squeeze your shoulder blades together (retract), bringing your chest closer to the wall.
Then, push your shoulder blades apart (protract) as you press slightly away from the wall.
Perform 10-15 repetitions, keeping your core tight and body stable.
Rest and repeat for 2-3 sets.

Progression:

For added intensity, you can step your feet further back from the wall to increase the difficulty, or perform the movement more slowly.

Post-Exercise Feel:

You’ll feel your upper back and shoulders working. If your shoulders or neck start to feel strained, stop and review your form, or contact your physiotherapist.

Precautions:

Ensure your back remains straight, and avoid bending your elbows. If discomfort occurs in your neck or shoulders, reduce the intensity or range of motion.

Shoulder exercises

Exercise 1: Shoulder Rolls (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Doorway Chest Stretch (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Wall Scapular Push-Ups (Moderate)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

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