Pendulum swing
●○○○○2 × 30s
Lean forward and let the arm hang, gently swinging it in small circles using body momentum rather than active muscle effort.
Shoulder exercise programs typically emphasize rotator cuff and scapular muscle control, since the joint's stability depends heavily on these muscles rather than bony structure alone.
Programs generally progress from low-load isometric and range-of-motion work toward resisted strengthening, with overhead and sport-specific loading introduced only once baseline strength and control are established.
Typical exercise menu
External rotation with band
●●○○○3 × 12 each side
With the elbow bent at the side, rotate the forearm outward against light resistance while keeping the elbow tucked in.
Scapular retraction
●○○○○3 × 12
Squeeze the shoulder blades together and slightly down without shrugging the shoulders upward.
Isometric shoulder holds
●○○○○3 × 5 per direction, held 5–8s
Press the arm gently against a wall or hand in flexion, abduction, or rotation without allowing movement.
Sidelying external rotation
●●○○○3 × 10 each side
Lying on the side with the top elbow bent and tucked to the body, lift the forearm upward against light resistance.
Scaption raise
●●●○○3 × 10 each side
Raise the arm at a slight angle forward of the body, thumb leading, to shoulder height without shrugging.
Prone Y-T-W raise
●●●○○3 × 8 each position
Lying face-down, raise the arms into Y, T, and W shapes, squeezing the shoulder blades together each time.
Overhead press progression
●●●●○3 × 8
Press a light weight overhead with controlled form, progressing load only once pain-free full range is established.
Exercise selection is often tailored to the specific condition — for example, favoring pain-free ranges in tendinopathy or progressive stretching in frozen shoulder — rather than following one fixed sequence for every diagnosis.
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