Exercises for your shoulders Whakangungu mō ō pakahiwi
Do these exercises at home to help with common shoulder problems.
On this page
When to stop doing these exercises
Stop doing these exercises and consult your healthcare provider or physiotherapist if:
- any of these exercises make your pain worse
- you are not getting better within a week of doing these exercises.
Exercises
Shoulder-assisted flexion
Hold a stick with hands a shoulder width apart. Lift the stick forward and upward as far as you can go. Then return to the starting position.
Repeat this 10 times.
Shoulder-assisted flexion
Hold a stick with hands a shoulder width apart. Lift the stick forward and upward as far as you can go. Then return to the starting position.
Repeat this 10 times.
Shoulder-assisted abduction
Hold a stick in front of you. Move the stick by pushing your affected arm out to the side. Then return to the starting position.
Repeat this 10 times.
Shoulder-assisted abduction
Hold a stick in front of you. Move the stick by pushing your affected arm out to the side. Then return to the starting position.
Repeat this 10 times.
Hand behind back
Grasp a towel at both ends, behind your back. Stand with your affected arm below and your unaffected arm above, then try to dry your back using the towel. Use your upper hand to pull the lower hand upward, then hold it for 5 to 10 seconds before lowering back down.
Repeat this 10 times.
Hand behind back
Grasp a towel at both ends, behind your back. Stand with your affected arm below and your unaffected arm above, then try to dry your back using the towel. Use your upper hand to pull the lower hand upward, then hold it for 5 to 10 seconds before lowering back down.
Repeat this 10 times.
Shoulder adduction and abduction
Lean on a table with your unaffected arm. Swing your affected arm outward and inward, like a pendulum. Let gravity do most of the work.
Do this for 2 to 3 minutes.
Shoulder adduction and abduction
Lean on a table with your unaffected arm. Swing your affected arm outward and inward, like a pendulum. Let gravity do most of the work.
Do this for 2 to 3 minutes.
Shoulder flexion and extension
Lean on a table with your unaffected arm. Swing your affected arm backwards and forwards, like a pendulum. Let gravity do most of the work.
Do this for 2 to 3 minutes.
Shoulder flexion and extension
Lean on a table with your unaffected arm. Swing your affected arm backwards and forwards, like a pendulum. Let gravity do most of the work.
Do this for 2 to 3 minutes.
Pec minor stretch
Grasp your hands behind your back. Pull both arms backward to create tension in the front of your shoulders. Hold for 30 to 60 seconds.
Repeat this 5 times.
Pec minor stretch
Grasp your hands behind your back. Pull both arms backward to create tension in the front of your shoulders. Hold for 30 to 60 seconds.
Repeat this 5 times.
Shoulder blade squeeze
Sitting tall, move your shoulder blades forwards, then backwards as far as you can take them. Squeeze your shoulder blades together at the back and hold for 3 seconds.
Repeat this 10 times.
Shoulder blade squeeze
Sitting tall, move your shoulder blades forwards, then backwards as far as you can take them. Squeeze your shoulder blades together at the back and hold for 3 seconds.
Repeat this 10 times.
Shoulder shrugs
Sit or stand in a relaxed position. Shrug your shoulders up to your ears and hold for three seconds. Lower them down as far as you can go.
Repeat this 10 times.
Shoulder shrugs
Sit or stand in a relaxed position. Shrug your shoulders up to your ears and hold for three seconds. Lower them down as far as you can go.
Repeat this 10 times.
Towel squeeze
Sit with your arm by your side, bent at your elbow. Hold a towel between your body and your elbow. Squeeze the towel against your body and hold for 3 seconds.
Repeat this 10 times.
Towel squeeze
Sit with your arm by your side, bent at your elbow. Hold a towel between your body and your elbow. Squeeze the towel against your body and hold for 3 seconds.
Repeat this 10 times.
Resisting rotation — inwards
Sit tall with your affected arm by your side, bent at your elbow. Place your other hand at your wrist and push hard into your hand as if trying to move it across your belly. If it hurts, ease off slightly. Hold for 30 seconds.
Repeat this 5 times.
Resisting rotation — inwards
Sit tall with your affected arm by your side, bent at your elbow. Place your other hand at your wrist and push hard into your hand as if trying to move it across your belly. If it hurts, ease off slightly. Hold for 30 seconds.
Repeat this 5 times.
Resisting rotation — outwards
Sit tall with your affected arm by your side, bent at your elbow. Reach across and under with your strong hand. Push hard out against it. If it hurts, ease off slightly. Hold for 30 seconds.
Repeat this 5 times.
Resisting rotation — outwards
Sit tall with your affected arm by your side, bent at your elbow. Reach across and under with your strong hand. Push hard out against it. If it hurts, ease off slightly. Hold for 30 seconds.
Repeat this 5 times.