Our shoulders provide flexibility and stability when we use our arms. Tasks as simple as getting dressed and making our bed rely on our ability to move our shoulders. This is why shoulder injuries can significantly impact daily activities and limit mobility. Proper rehabilitation is essential for recovery and preventing future issues.
Below, we’ll cover the top 12 shoulder rehab exercises and provide tips for recovery and injury prevention.
For personalised advice, contact our team at Powerhouse Canberra today.
Tips for Shoulder Injury Rehab and Prevention
Our shoulders often deal with a lot of pressure, especially if we carry or lift items regularly. Follow these key tips to monitor and improve your shoulder health after injury.
- Start slowly: Begin with low-impact exercises to prevent strain.
- Focus on form: Proper technique is crucial to avoid aggravating the injury.
- Consistency is key: Regular practice is essential for gradual improvement.
- Combine strength and flexibility: Balance strengthening exercises with stretches to maintain mobility.
- Listen to your body: Stop if you feel pain and consult a professional if discomfort persists.
1. Stretches Across the Chest
Stretching the shoulder across the chest helps release tension and improve flexibility. To perform:
- Bring one arm across your chest.
- Hold it with your opposite hand, keeping the arm straight.
- Hold for 20–30 seconds and repeat on the other side.
2. Neck Releases
Neck releases alleviate tension in the neck and upper shoulders. Steps:
- Sit or stand with a straight back.
- Tilt your head gently toward one shoulder.
- Hold for 20 seconds and switch sides.
3. Arm Circles
This dynamic movement increases shoulder mobility and warms up muscles:
- Extend your arms out to the sides.
- Make small circles, gradually increasing the size.
- Perform for 20–30 seconds in each direction.
4. Pendulum Swings
Ideal for early recovery, pendulum swings gently mobilise the shoulder joint:
- Lean forward, supporting your weight on a table with one arm.
- Let the injured arm hang freely and swing it in small circles.
- Repeat for 30 seconds in each direction.
5. Wall Angels
Wall angels improve shoulder and upper back flexibility:
- Stand with your back against a wall, arms at a 90-degree angle.
- Slowly raise your arms overhead, maintaining contact with the wall.
- Lower them back down and repeat for 10–15 reps.
6. Wall Push Ups
Strengthen the shoulders and chest with this low-impact exercise:
- Stand facing a wall with your hands shoulder-width apart.
- Perform a push-up, keeping your back straight.
- Repeat for 10–12 reps.
7. Shoulder External Rotations
This exercise targets the rotator cuff:
- Attach a resistance band to a stable surface.
- Hold the band with your elbow bent at 90 degrees.
- Rotate your forearm outward while keeping your elbow at your side.
- Perform 10–15 reps on each arm.
8. Shoulder Internal Rotations
Complement external rotations by working the internal rotator muscles:
- Use a resistance band attached at waist height.
- Pull the band inward across your body while keeping your elbow at 90 degrees.
- Perform 10–15 reps per side.
9. Scapular Squeezes
Improve posture and shoulder stability with scapular squeezes:
- Sit or stand with your arms relaxed.
- Squeeze your shoulder blades together as if pinching a pencil.
- Hold for 5 seconds and release.
- Repeat 10–12 times.
10. Shoulder Blade Pulls
This exercise enhances scapular mobility and control:
- Lie face down with your arms at your sides.
- Lift your shoulders slightly and pull your shoulder blades together.
- Hold for 5 seconds and release.
11. Overhead Shoulder Flexion
Improves overhead mobility:
- Lie on your back with a stick or towel in both hands.
- Lift the stick overhead as far as you can comfortably.
- Lower slowly and repeat for 10 reps.
12. Quadrupeds
Quadrupeds build shoulder stability and strength:
- Begin in a tabletop position on your hands and knees.
- Lift one arm and the opposite leg, holding for 5 seconds.
- Alternate sides for 8–10 reps.
When To See Powerhouse Canberra
While these exercises can aid recovery, consult our professional team or another trusted healthcare provider if you experience:
- Persistent or worsening pain.
- Difficulty moving your arm or shoulder.
- Swelling, redness, or deformity.
Early intervention ensures proper diagnosis and treatment, reducing the risk of long-term complications.
Your Sports Physio Canberra
At Powerhouse Canberra, we are experienced in tailoring shoulder rehabilitation to your needs. Our team provides personalised exercise programs and guidance to accelerate recovery and prevent re-injury. Whether recovering from a sports injury or managing chronic shoulder pain, we’re here to help.
Contact us today to start your rehabilitation journey with experienced professionals. Let us help you get back to doing what you love!