Call

Exercise guide

Shoulder Exercises

Shoulder rehabilitation moves in stages: restore range, then build rotator cuff and shoulder blade strength, then return to overhead and sporting tasks. These are the exercises we use across frozen shoulder, impingement, rotator cuff injuries and post-surgical rehab.

Call +91-9999973681 WhatsApp

All shoulder exercises

Scapular RetractionSqueezing the shoulder blades back and down to support posture and shoulder movement.Pendulum ExerciseGentle swinging of the arm to relieve shoulder pain and keep the joint moving early in recovery.Shoulder FlexionRaising the arm forward and overhead. Progresses from assisted to active to strengthening.Shoulder ExtensionMoving the arm backwards behind the body. Restores the reach needed for tucking in a shirt or reaching a back pocket.Shoulder AbductionLifting the arm out to the side. A key movement to restore after shoulder pain and injury.Shoulder External RotationRotating the arm outwards with the elbow at your side. Strengthens the rotator cuff at the back of the shoulder.Shoulder Internal RotationRotating the arm inwards. Restores the ability to reach behind the back and strengthens the front of the cuff.Wall WalksFinger walking up a wall to gradually increase how high you can raise your arm.Wall SlidesSliding the forearms up a wall to train shoulder blade control during overhead movement.Shoulder CirclesRolling the shoulders in circles to ease tension and warm up the shoulder girdle.Scapular Stabilization ExercisesA group of exercises that build control of the shoulder blade for a stable, pain-free shoulder.Shoulder Isometric ExercisesPressing the arm against a wall without moving. Builds shoulder strength while movement is painful.Resistance Band Shoulder ExercisesA progressive band programme for shoulder strength: rows, rotations, raises and pull-aparts.Rotator Cuff StrengtheningThe core exercises for strengthening the four rotator cuff muscles and protecting the shoulder.Serratus Anterior ExercisesPunches, wall push-up plus and slides that train the muscle holding the shoulder blade to the ribs.

How to use these exercises

Early on, pendulums, assisted flexion and wall walks restore movement. Isometrics start strengthening while movement is still painful. Band exercises for rotation, scapular stabilisation and serratus work follow. After surgery, follow your surgeon's protocol for timing.

When to see a physiotherapist first

Seek assessment for sudden weakness after a fall, a shoulder that looks deformed, severe night pain, or pain with fever.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Should shoulder exercises hurt?
Mild discomfort that settles within a day is often acceptable. Sharp or worsening pain is not.
How long does shoulder rehab take?
Commonly 6 to 12 weeks for tendon problems, longer for frozen shoulder and after surgery.

Related treatments

Shoulder

Frozen Shoulder Physiotherapy

Staged mobilisation and stretching that restores shoulder range without flare-ups.

Learn more Shoulder

Rotator Cuff Injury

Tendinopathy, partial tears and full tears of the rotator cuff. Most respond to progressive strengthening.

Learn more Shoulder

Shoulder Impingement

Pain when lifting the arm overhead. Why it's usually a control and strength problem more than a space problem.

Learn more

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

Call +91-9999973681 WhatsApp