Shoulder Assessment and Programming: Part 3 Exercises for Unstable or Injured Shoulders

If you have sustained an injury these exercises for injured shoulders will help return stability and build strength to ensure you get back to full fitness as quickly as possible.

Shoulder Blade Squeeze

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it is pain-free.

Shoulder Blade Shrug

Begin this exercise standing with your back and neck straight. Your arm should be at your side, slightly away from your body with your palm facing forwards as demonstrated. Slowly elevate your shoulder blade towards your ear as far as possible provided it is pain-free.

Shoulder Blades Forwards Against Wall

Begin this exercise standing with your back and neck straight and your hands against the wall as shown. Your shoulder blades should be squeezed together fully in this position, your elbows straight and you should be leaning into the wall slightly. Keeping your back straight, slowly bring your shoulder blades forward allowing your arms to lengthen.

Static Rotator Cuff Contraction

Begin this exercise standing with your back and neck straight and your shoulders back slightly. Keeping your elbow at your side and bent to 90 degrees, push your hand out against the other hands resistance as hard as possible provided it is pain-free. Hold for 5 seconds and repeat 10 times on each arm.

Shoulder Strengthening – Intermediate Exercises

The following intermediate shoulder strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally, they should not be performed on consecutive days, to allow muscle recovery. As your shoulder strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

External Rotation vs Resistance Band

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated. Keeping your elbow at your side and bent to 90º, slowly move your hand away from your body keeping your shoulder blade still.

Internal Rotation vs Resistance Band

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated. Keeping your elbow at your side and bent to 90º, slowly move your hand towards your body keeping your shoulder blade still.

Pull Backs vs Resistance Band

Begin this shoulder strengthening exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated. Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and return to the start position.

Pull Downs vs Resistance Band

Begin this shoulder strengthening exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated. Keeping your back and elbows straight, slowly pull the resistance band to your hips as demonstrated.

Adduction vs Resistance Band

Begin this shoulder strengthening exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated. Keeping your back and elbows straight, slowly pull the resistance band to your hip as demonstrated.

Forwards Elevation vs Resistance Band

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Slowly raise your arm to the level of your shoulder, keeping your arm and back straight as demonstrated.

Side Elevation vs Resistance Band

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Slowly raise your arm to side, level with your shoulder, keeping your arm and back straight as demonstrated.

Push Ups

Begin this shoulder strengthening exercise in the push up position as demonstrated. Keeping your back and neck straight, slowly straighten your elbows until they are straight, then return to the starting position. This exercise can be performed on knees if too difficult.

Shoulder Strengthening – Advanced Exercises

The following advanced shoulder strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally, they should not be performed on consecutive days, to allow muscle recovery. As your shoulder strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

External Rotation at 90º vs Resistance Band

Begin this exercise standing with your back straight, shoulder blades back slightly, arm side elevated to 90º and holding a resistance band as demonstrated. Keeping your elbow bent to 90º, slowly move your hand backwards against the resistance band keeping your shoulder blade and elbow still.

Internal Rotation at 90º vs Resistance Band

Begin this exercise standing with your back straight, shoulder blades back slightly, arm side elevated to 90º and holding a resistance band as demonstrated. Keeping your elbow bent to 90º, slowly move your hand down and forwards against the resistance band keeping your shoulder blade and elbow still.

Dumbbell Press on Swiss Ball

Begin this exercise holding light weights and lying on a Swiss ball as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows and then return to the starting position.

Shoulder Press on Swiss Ball

Begin this exercise holding light weights and sitting on a Swiss ball as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows and then return to the starting position.

Seated Row

Begin this exercise sitting on a seated row machine with your back and neck straight as demonstrated. Slowly pull the handle towards your chest, bringing your elbows backwards and squeezing your shoulder blades together.

Lat Pulldown

Begin this exercise sitting on a lat pulldown machine with your back and neck straight as demonstrated. Slowly pull the bar down towards your chest, bringing your elbows to your side as shown.