Shoulder Exercises

DISCLAIMER: Do not continue to do any exercises if you feel pain, dizziness, or if your condition becomes worse. Please report any issues to your chiropractor medical doctor before continuing.

Shoulder Squeezes

Additional Information

Relax head and neck and stand with good posture. Squeeze your shoulders back and avoid shrugging the shoulders and keep the abdominal region tight. Hold for 5 seconds.

Relax the shoulders.

Perform 2 sets of 12 - 15 repetitions.

External Rotation Exercise for the Shoulder

Additional Information

Attach a resistance band to a stable object at waist level (ex. Door knob, bed post, dresser drawer, etc.) Roll shoulders back and down and maintain this position

Place a towel between the elbow and side of the body, then slowly rotate your hand away from the abdomen while keeping the shoulder still.

Hold for 3 seconds. Perform 2 sets of 12-15 repetitions.

Physio Ball Scapular Exercise

Additional Information

Stand with hand placed on physio ball (any ball will work) against a wall.

Move the arm in a clockwise motion slowly for 30 seconds and then move the arm in a counter-clockwise motion for 30 seconds

Maintain shoulders back and down. Do your best to perform 2 sets of the exercise.

Horizontal Rows

Additional Information

Secure the resistance band around a stable object, like a door knob or bed post. While standing grab both sides of the resistance band and bring shoulders back and down

With arms extended, slowly pull hands straight back until they are even with your body

Pinch the shoulder blades together and hold 3 seconds. Perform 2 sets of 12 - 15 repetitions.

Scapula Retractions

Additional Information

Stand near a wall and place your hands on the wall in front of you. Concentrate on squeezing your shoulder blades together, like you're trying to squeeze an orange between them.

Perform 2 sets of 15 repetitions.

Wall Angels

Additional Information

Stand against a wall with arms by your side.

Keeping elbows to the side, slowly raise your arms above your head while keeping them against the wall. Hold for 3 seconds and slowly slide arms down. Imagine putting your elbows into your back pockets and squeeze your shoulder blades together on the way down.

Perform 2 sets of 12 - 15 repetitions.

Shoulder Diagonals (Y)

Additional Information

Patient stands with the resistance band under their opposite foot, while grasping the resistance band. Bring your shoulders back and down.

With your hand at your opposite hip, slowly raise it up across your body, as if you are drawing a sword from its sheath.

Hold 3 seconds and repeat 12 - 15 times for each shoulder.

External Rotations at 90 Degrees

Additional Information

Attach a resistance band to a stable object at shoulder level (ex. Door knob, bed post, dresser drawer, etc.). Grab the resistance band with your palm facing down to the floors and arm at shoulder level and slowly rotate hand back and behind the body.

Hold for 3 seconds. Perform 2 sets of 10 - 12 repetitions.

Bent-Over Rows

Additional Information

With a dumbbell in each hand, bend over at about a 45-degree angle (no further). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.

Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders - slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

Lower the weights in a controlled manner while inhaling. Remain bent over until all repetitions are complete. Perform 2 sets of 10 - 12 repetitions.


Additional Information

Stand on one end to secure the band. Grasp the band at your side with the thumb up.

Lift the band slightly in front of your side at 30 degrees in front of the body while keeping the elbow straight.

Hold for a count of 2 and slowly return. Perform 2 sets of 10 - 12 repetitions.

Additional Recommended Resources

resistance bands

Resistance Bands

playground ball

Playground Ball