Exercise library

Shoulder exercises

Rehab for shoulder pain, stiffness and rotator-cuff problems.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Scapular SettingPromotes shoulder control and reduces overload through gentle activation.ShoulderEarly rehabView details

Shoulder FlexionEncourages a comfortable overhead reaching range, moving only as far as feels controlled.ShoulderMobility phaseView details

Pendulum SwingUses a gentle, relaxed swinging motion to ease shoulder stiffness without active lifting.ShoulderEarly rehabView details

Shoulder External Rotation (Band)Elbow tucked to the side, rotating the forearm outward against light resistance to strengthen the rotator cuff.ShoulderStrength phaseView details

Shoulder Internal Rotation (Band)The mirrored inward rotation movement, balancing strength around the shoulder joint.ShoulderStrength phaseView details

Wall SlideSliding the arms up a wall keeping contact throughout, restoring overhead range without excess strain.ShoulderMobility phaseView details

Sleeper StretchSide-lying gentle pressure on the forearm to restore internal rotation range, common after overhead sports.ShoulderMobility phaseView details

Prone Y-T-W RaisesLying face down, lifting the arms into Y, T and W positions to retrain scapular muscle balance.ShoulderStrength phaseView details

Scapular Retraction (Band Row)Pulling a resistance band toward the chest, squeezing the shoulder blades together to build postural shoulder strength.ShoulderStrength phaseView details

Overhead Press ProgressionA light, controlled overhead press building the strength and confidence to return to lifting or overhead sport.ShoulderReturn to functionView details

Pendulum with Light WeightA weighted pendulum swing using gravity to gently distract and mobilise a stiff, painful shoulder joint.ShoulderEarly rehabView details

Cross-Body StretchPulling the arm across the chest to stretch the back of the shoulder, often tight after throwing or racquet sports.ShoulderMobility phaseView details

Push-Up Plus (Wall or Floor)A standard push-up with an extra protraction at the top to fully engage the serratus anterior for scapular control.ShoulderReturn to functionView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

ShoulderRotator cuff tendinopathy exercises

A staged exercise programme for rotator cuff tendinopathy from a HCPC-registered physiotherapist - what to do, how to progress, and when to get assessed.

10 exercises ShoulderFrozen shoulder exercises

A staged exercise programme for frozen shoulder from a HCPC-registered physiotherapist - how to manage the painful phase, restore range, and rebuild strength.

11 exercises ShoulderShoulder impingement exercises

A staged exercise programme for shoulder impingement from a HCPC-registered physiotherapist - calm the pain, strengthen the cuff, and get back overhead.

10 exercises

Self-checks for this area

Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.

Full Can TestThe supraspinatus, one of the four rotator cuff muscles
Hawkins-Kennedy TestWhether the rotator cuff tendons are being pinched under the shoulder blade
Painful Arc Self-CheckWhere in the range of lifting the arm out to the side the shoulder is irritable

Back to the full exercise library

Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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