How Should I Exercise My Shoulder?
Shoulder exercises vary in what you should and shouldn’t do depending on your condition. Excessive exercise when in pain can actually make it worse. Stage-appropriate exercise is important.
Shoulder Exercise Principles by Stage
Stage 1: Acute (When Pain Is Severe)
Rest first – Avoid excessive movement
Possible exercises: Pendulum exercise (hanging and swinging arm), shoulder shrugs
❌ Exercises to avoid: Lifting heavy objects, raising arms overhead
Stage 2: Subacute (When Pain Decreases)
Restore range of motion – Start gentle stretching
Possible exercises: Wall climbing, towel stretches, doorframe stretches
❌ Exercises to avoid: Strong resistance exercises, stretching through pain
Stage 3: Recovery
Strengthen muscles – Progressive resistance exercise
Possible exercises: Band exercises, rotator cuff strengthening, scapular stabilization
Point: Gradually increase intensity within pain-free range
Exercises to Avoid
- When you have shoulder pain: Bench press, shoulder press, pull-ups
- With frozen shoulder: Forceful stretching, forcing arm up
- With impingement syndrome: Lateral raises
Customized Exercise Prescription Is Needed
Even with the same shoulder pain, exercises vary by cause. Circulation PT evaluates your condition and prescribes customized home exercises.
Learn Proper Exercise with Circulation PT
- Evaluate exercise stage appropriate for current condition
- 1:1 customized exercise guidance
- Home routine prescription
- Progressive intensity adjustment
Frequently Asked Questions
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