How Should I Exercise My Shoulder?

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

References

  • Ainsworth R, Lewis JS. Exercise therapy for the conservative management of full thickness tears of the rotator cuff: a systematic review. Br J Sports Med. 2007;41(4):200-210.
  • Kibler WB et al. The role of the scapula in athletic shoulder function. Am J Sports Med. 1998;26(2):325-337. PMID 9548131
  • Haik MN et al. Scapular kinematics pre and following shoulder impingement exercise protocol: a randomised controlled trial. J Orthop Sports Phys Ther. 2014;44(6):475-487.
  • Escamilla RF et al. Shoulder muscle activity and function in common shoulder rehabilitation exercises. J Orthop Sports Phys Ther. 2009;39(9):663-685.

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