How Should I Exercise My Shoulder?
What to do—and avoid—depends on your stage. Pushing through pain can worsen things. Match the exercise to the phase.
Stage-based shoulder exercise
Stage 1: Acute (painful)
Rest first—avoid forcing motion.
OK: pendulum swings, gentle shrugs.
❌ Avoid: heavy lifting, overhead reaches.
Stage 2: Subacute (pain easing)
Restore range with gentle stretches.
OK: wall slides, towel stretch, doorway stretch.
❌ Avoid: high-resistance work, painful stretches.
Stage 3: Recovery
Build strength with gradual resistance.
OK: band work, rotator cuff strengthening, scapular stability drills.
Key: progress slowly within a pain-free range.
Exercises to avoid when painful
- During shoulder pain: bench press, shoulder press, pull-ups.
- With frozen shoulder: forceful stretching or yanking overhead.
- With impingement: heavy lateral raises.
Get a tailored plan
Different causes need different exercises. Circulation PT evaluates your stage and prescribes a home program.
Learn the right moves in Circulation PT
- Stage assessment for your shoulder.
- 1:1 coaching.
- Home program with gradual load.