Exercises for the shoulder
Exercises for shoulder mobility and scapular strength.
Doorway pec stretch
In a doorway, place your forearms at 90° on the frame and step the chest forward until you feel a stretch in the pec and anterior shoulder. Keep the neck relaxed.
Shoulder pendulum
Lean forward with your healthy hand on a table. Let the affected arm hang and make small circles by momentum, without muscle effort. Gentle shoulder mobilization.
Wall slide
Back against the wall, arms in goalpost position (90°-90°). Slide the arms up keeping the backs of hands, elbows and forearms in contact with the wall. Activates lower trapezius and serratus.
Banded external rotation
Standing, elbow tucked at 90°, pull the band outward keeping the elbow against the body. Targets the rotator cuff.
Scapular retraction
Standing or sitting, draw the shoulder blades back and down, opening the chest. Hold 2-3 seconds without shrugging.
Banded shoulder passthroughs
Standing, hold the band with both hands wide apart. Bring the arms overhead and back behind you as wide as possible. Trains scapular and shoulder joint mobility. Stop where you feel restriction.