The exercises in the videos below have been provided to help with your shoulder pain and movement. If there is any doubt about your fitness to do these exercises then please discuss this with your GP or therapist.
You may find that these exercises may slightly increase your symptoms initially. However you should find that the exercises themselves will become easier to do. These exercises can take up around 12 weeks for you to notice a great improvement.
If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help you to continue to exercise.
If these exercises cause a large increase in your pain or after 12 weeks there are no noticeable changes in your day to day symptoms then please contact your GP or NHS Inform for more advice.
The guide below will help ensure you are working at the right level:
Pain during exercise
Aim to stay in the green or amber boxes. If you are in the red area then you can modify the exercises by trying reducing the amount of movement during an exercise, the number of repetition, reducing the weights, reducing your speed or increasing rest time between sets.
Pain After Exercise
Your pain or other symptoms should return to your pre exercise baseline within 30 minutes of exercising. You should not feel an increase in pain or stiffness that last longer than 60minutes the next morning after your exercises.
Before undertaking the suggested exercises please review our disclaimer. Please click HERE
Level 1: Mobility Exercises
A) Pendular Exercises
This exercise has 4 parts
To do these exercises: Bend forwards and rest your good arm on a table or chair. Relax the arm on the painful side letting it hang down straight
Part 1: Slowly start to swing the straight arm forwards and backwards. Do this for at least 5 minutes or until you cannot do anymore.
Start with small movements and as you become stronger try and increase the range of movement in the forwards and backwards motion.
Part 2: Slowly start to swing the straight arm side to side. Do this for at least 5 minutes or until you cannot do anymore. Start with small movements and as you becomes stronger try and increase the range of movement in the side to side movement.
Part 3: Slowly start to swing the straight arm in a clockwise direction. Do this for at least 5 minutes or until you cannot do anymore. Start with small movements and as you become stronger try and increase the range of movement in the circular movement.
Part 4: Slowly start to swing the straight arm in anti-clockwise direction. Do this for at least 5 minutes or until you cannot do anymore. Start with small movements and as you become stronger try and increase the range of movement in the circular movement.
Level 2: Short Lever Exercises in Lying
A) Shoulder Flexion (Short Lever)
To do this exercise: Lie on your back with the elbow of your painful arm supported on a rolled towel. Bend your elbow as far as possible. Move your shoulder so that the elbow points straight towards the ceiling. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. The return to starting position. Aim to do this for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying 5 sets of 60 seconds for this exercise.
B) Side Lying Abduction (Short Lever)
To do this exercise: Lie on your good side with the painful arm uppermost. Bend your elbow as far as possible bringing your hand towards your chest. Lift your elbow up and out to the side and away from your body. Try and get your elbow to point towards the ceiling. Then return to the starting position. Aim to do this for 5 minutes in total or until you reach your fatigue point and unable to do anymore. It is suggested to try and do 5 sets of 60 seconds for this exercise.
C) Circles (Short Lever)
To do this exercise: Lie on your back with the elbow of your painful arm supported on a rolled towel. Bend your elbow as far as possible. Move your shoulder so that the elbow points straight towards the ceiling. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. With your elbow pointing to the ceiling try and draw circles with your elbow. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds clockwise and then 5 sets of 60 seconds anti-clockwise
D) Air Punches (Short Lever)
To do this exercise: Lie on your back with the elbow of your painful arm resting on a rolled towel. Bend your elbow to 90 degrees. Punch your hand straight in the air, hold for 3 seconds, then slowly lower with control back to the starting position. Aim for 5 minutes in total or until you reach your fatigue point and unable to do anymore. It is suggested to try and do 5 sets of 60 seconds for this exercise. Once your become stronger you can add a small hand weight to increase the resistance to make the shoulder muscles work harder.
Level 3: Long Lever Exercises in Lying
A) Static 90 Degree Arm Hold (Long Lever)
To do this exercise: Lie on your back. Keep your painful arm straight and lift your arm to roughly 90 degrees. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Hold this position 5 minutes in total or until you reach your fatigue point and unable to do anymore. It is suggested to try and do 5 sets of 60 seconds for this exercise.
B) Circles (Long Lever)
To do this exercise: Lie on your back. Keep your painful arm straight and lift to roughly 90 degrees. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Keep your arm straight with your fingers pointing straight towards the ceiling. Do not move the wrist. Make circular movements with your shoulder in a clockwise direction for 5 minutes in total or until you reach your fatigue point and unable to do anymore . Or try 5 sets of 60 seconds
Then move your shoulder in an anti-clockwise direction for 5 minutes in total or until you reach your fatigue point and unable to do anymore. Or try 5 sets of 60 seconds. Once you become stronger start to increase to the size of the circular movement you are doing. In addition, a further progression you can do is adding a small hand weight to make the shoulder muscles work harder.
C) Crosses (Long Lever)
To do this exercise: Lie on your back. Lift your painful arm to 90 degrees. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm.
To start with – move your arm up and down in line with your body. Repeat for 5 minutes in total or until you reach your fatigue point and unable to do anymore. Or try 5 sets of 60 seconds.
Then – move the arm out to the side and then back crossing the midline. 5 minutes in total or until you reach your fatigue point and unable to do anymore. Or try 5 sets of 60 seconds. Once you become stronger you can progress to making bigger crosses then add a hand weight to increase the resistance to make the shoulder muscles work harder.
D) Long Lever Active Shoulder Flexion/Extension Pulses
To do this exercise: Lie on your back. Lift your arm to 90 degrees. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Keep arm straight and move your arm back towards your head and then try to lower back to the bed (but don’t go all the way down) and then pulse this motion for 5 minutes in total or until you reach your fatigue point and unable to do anymore. Or try 5 sets of 60 seconds. Once you improve your strength you can progress to increasing the distance of the movement. Or you can add a hand-weight to make the shoulder muscles work harder.
Level 4: Supported Sitting Short Lever Flexion
A) Short Lever Flexion (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Bend the elbow of your painful arm as far as possible. Move your elbow up towards the roof and then slowly return to the starting position. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
B) Short Lever Abduction (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Bend the elbow of your painful arm as far as possible. Move your elbow up and out to the side and away from your body. Try and get your elbow to point towards the ceiling. Then return to the starting position. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
C) Short Lever Circles (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Bend the elbow of your painful arm as far as possible. Lift your elbow to around shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Draw circles with your elbow in an anti- clockwise and clockwise position Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds
D) Short Lever Crosses (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Bend the elbow of your painful arm as far as possible. Lift your elbow to around shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. To start with – move your arm up and down in line with your body. 5 minutes in total or until you reach your fatigue point and unable to do any more. Try to do 5 sets of 60 seconds.
Then – move the arm out to the side and then back crossing the midline. 5 minutes in total or until you reach your fatigue point and unable to do any more. Try to do 5 sets of 60 seconds.
Level 5: Supported Sitting Long Lever
A) Static Long Lever 90 Degree Arm Hold (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Keep your painful arm straight and lift to shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Hold for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
B) Long Lever Active Shoulder Flex/Extension Pulses (Supported Sitting)
To do this exercise: Position yourself sitting up but leaning backwards and supported by pillows. Keep your painful arm straight and lift to shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Then move your arm towards your head as far as you are able and then lower back towards your side (but do not fully lower down). Pulse for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
Level 6: Long Lever Exercises in Standing
A) Flexion/Extension (Long Lever)
To do this exercise: Keep the arm straight on your painful arm. Lift your arm to shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Hold a duster and slide your arm up and down for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
B) Wall Walking
To do this exercise: Place palm of hand of the painful arm on the wall. Use your fingers to walk up the wall as far as possible. Then slowly walk your fingers down the wall. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
C) Circles in Standing (Long Lever)
To do this exercise: Keep the arm straight on your painful arm. Lift your arm to shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Hold a duster and draw circles in a clockwise and the anti-clockwise position. Try and increase the size of your circles over time. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
D) Crosses In Standing (Long Lever)
To do this exercise: Keep the arm straight on your painful arm. Lift your arm to shoulder height. You can use the other arm to help lift your painful arm if you are struggling but try to make sure your shoulder muscles do most of the work when lifting the painful arm. Hold a duster – slide your arm up and down and then side to side. Increase the size of the crosses as you become stronger. Aim for 5 minutes in total or until you reach your fatigue point and unable to do any more. It is suggested trying to do 5 sets of 60 seconds.
Level 7: Eccentric Deltoid Loading
A) Bell Ringing
To do this exercise: Tie a knot in your exercise band and place the knot over the top of a door then close the door to seal the knot on the other side. Allow the band to hang down from the door. Grasp the other end of the band as high up as you can reach with your painful arm. Pull your arm downward in an arc so you hand is down by your side keeping the elbow straight. Hold for 3 seconds then slowly control the movement of your arm back to the starting position. Repeat until fatigue point.
B) Side Bell Ringing
To do this exercise: Tie a knot in your exercise band and place the knot over the top of a door then close the door to seal the knot on the other side. Allow the band to hang down from the door. Grasp the other end of the band as high up as you can reach with your painful arm. Stand side on. Pull your arm downwards towards your side keeping the elbow straight. Hold for 3 seconds, then slowly control the movement of your arm back to the starting position. Repeat until fatigue point.