The entire shoulder joint can quickly become weak and stiff when recovering from a shoulder injury. After the initial resting phase, you should gradually begin rehabilitating your shoulder through measured and controlled movements. A physical therapist can create a custom exercise program for your specific condition. Yours may include exercises that move your shoulder through its full range of motion and rotate it inward and outward. Pendulum swings are a nice, gentle exercise to start with. Then, you can add deeper stretches and increase repetitions as you go to build strength and mobility.
In this article, we’ll share eight physical therapy exercises to promote strength and healthy movement in your shoulder.
8 physical therapy exercises to strengthen and mobilize your shoulder
The best physical therapy exercises for you will depend on your body and your shoulder injury. The type of injury and the location can make a difference. Rotator cuff tears and tendinitis are common, and shoulders can be affected by bursitis as well. Swelling of the rotator cuff can lead to pain and stiffness in a condition called frozen shoulder. Your physical therapist should take the time to ask about your symptoms and do a thorough physical examination before working with you to create a treatment plan.
Try the following exercises to strengthen and mobilize your shoulder:
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Pendulum swings
Pendulum swings improve mobility in a gentle way, which is helpful in early rehabilitation. Stand with your feet shoulder width apart and bend forward at the waist. Bend your knees slightly for stability. Dangle your affected arm straight down from the shoulder joint and put your opposite hand on your hip. Lead with your shoulder to swing your arm back and forth in slow, subtle movements. You might move it forward and backward, left to right, and in circles.
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Wall slides
This exercise works your shoulders, arms and upper back. Stand facing a wall and hold your forearms up in front of you so they’re perpendicular to the ground. Place your elbows and the outside of your forearms against the wall. Slowly move your arms up the wall as far as you can without pain and step forward toward the wall. Don’t push yourself to raise your arms up all the way if it hurts your shoulder.
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Active or passive external rotations
External rotations can be done with a few variations. For a more passive movement, use a dowel rod and hold it in front of you with your elbows bent at 90 degrees. Use your unaffected hand to push the dowel rod across your body toward the side that’s affected, opening up the shoulder joint slowly. Move back to the starting position and repeat for up to 10 reps. For a more active movement, use a resistance band. Grasp it in front of you in a similar starting position, but hold it in place with the unaffected hand and use the affected side to pull on the band, stretching it out to the side.
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Active or passive internal rotations
You can use the same items for active and passive internal rotations. For passive, hold the dowel rod behind your back, parallel to the ground, with your palms facing backward. Use the unaffected hand to push it toward the affected side, turning your shoulder inward. Move back to the starting position and repeat for up to 10 reps. For active, fasten a resistance band to a doorknob and hold it with the affected hand, keeping that side closest to the door. Gently pull on the band with the affected hand, moving it across your body to turn your shoulder inward.
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Shoulder blade squeezes
This exercise strengthens the muscles on the back side of your shoulders, and it helps correct your posture. Simply squeeze your shoulder blades together like you’re holding a pencil between them. Hold it for a moment and then release, repeating a few times.
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Cross-body arm stretches
Cross-body stretches help mobilize your shoulder joint. Cross your affected arm over your body and use the opposite elbow to hold it in place. Hold it as close as you can without pain. Eventually, you may use the supporting arm to pull the other one in and deepen the stretch.
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Doorway chest stretch
This stretch helps promote flexibility in the muscles on the back of your shoulder. Stand inside a doorway and hold the edge of it with your affected arm. Your forearm should be pointing up and parallel with the door frame. Slowly rotate your body toward the opposite side, opening up your shoulder joint.
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Arm circles and ranges
Moving your arm through its full range of motion is essential for shoulder rehabilitation. Shrug your shoulders in small circles, going forward and then backward, for several reps. You might slowly make the circles bigger as you go. Stretch your arm out to the left and right as you rotate your body for a few reps. Then raise your arm up as high as you can and lower it all the way down.
See a Forever Fit PT to get a personalized physical therapy exercise program for your shoulder
Rehabilitating a shoulder joint takes time and consistency. Start slow and only increase the intensity or reps as you feel comfortable. The best way to ensure your safety and the best results is by seeing a physical therapist for a custom treatment plan and exercise program.
At Forever Fit, we specialize in helping people recover from musculoskeletal issues affecting complex structures like the shoulder joint. All of our PTs build supportive relationships with their patients and keep them at the center of their treatment process. We’ll listen to you and make sure your concerns are addressed before moving forward with any treatments. We offer custom shoulder exercise programs at our convenient locations in Maryland, between Baltimore and D.C. Check out Severna Park, Frederick, Crofton, Bowie and Gaithersburg, or see if there’s a location near you.
Ready to sign up for your first appointment? Fill out an appointment request form here or give us a call to set up your appointment.
