Shoulder Exercises

Shoulder exercises are key components in recovery and rehabilitation. They are intended to continue to help strengthen the shoulder. 

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Stretching Exercises

Pendulum: 2 sets of 10 reps

Placing one hand on a table or chair for support, lean forward keeping back straight and knees unlocked. Let the arm hang loose, then gently swing the free hand with control back and forth, side to side and in circles. Repeat on the other side.

Crossover Arm Stretch: 4 reps per side

Hold one arm straight against the chest. Use the other hand to hold arm above the elbow. Hold this position, feeling a stretch in the back of the shoulder for 30 seconds. Relax and repeat.

Passive Internal Rotation: 4 reps per side

Use a long lightweight stick or a broom handle and have your child hold it behind them with one hand on one end. Then grab the other end with the other hand. Pull gently to the side, so it stretches the injured shoulder, holding for 30 seconds.

Passive External Rotation: 4 reps per side

Use a long lightweight stick or a broom handle and place hand in a cupping position over one end. Push the stick towards the side with the cupped hand while keeping the elbow on the body. Hold this for 30 seconds, taking 30 second rests in between.

Sleeper Stretch: 4 reps 3 times per day

Lying down on the side on top of your shoulder with a bent arm, use the other arm to hold down on the bent arm with a straight wrist. Hold for 30 seconds, taking 30 second breaks in between. 

Strengthening  Exercises

Standing Row: 3 sets of 8 reps

Using an elastic stretch band, tie loops on each the end. Place the loop around a doorknob. Hold the band and stand with the arm flexed and by your side. Pull the elbows back while squeezing the shoulder blades together. Move back to the start position in a slow controlled movement.

External Rotation with Arm Abducted 90 degrees: 3 sets of 8 reps

Use the elastic loop from the previous exercise, and again put it around a doorknob. Flex the arm to 90 degrees and raise the arm to shoulder level. Lift hands in a controlled manner until the arm is vertical.

Internal Rotation: 3 sets of 8 reps

Again, place a stretch band around a doorknob and hold the band with arm flexed and close to the body. Keep the elbow in the same position and pull the band across the body. Return to the start position in a controlled manner.

External Rotation: 3 sets of 8 reps

Standing straight, have your child hold a small canned food item, or weight, in each the hand of the injured shoulder. Keeping the elbows next to the body, lift the cans slowly up and down, trying to reach shoulder level if possible. Hold in this position for 2 seconds, then bring the cans down to the starting position in a controlled manner.

Elbow Flexion: 3 sets of 8 reps

Standing straight, hold two weights in the hand. (Start with the appropriate weight for your child. If you do not have weights, start with cans of soup.) Hold the elbow close to the body and pull the weight up to shoulder level. Hold in this position for 2 seconds and move back to the starting position in a controlled manner.

Elbow Extension: 3 sets of 8 reps

Standing straight, hold a weight in the hand. (Start with the appropriate weight for your child. If you do not have weights, start with cans of soup.) Bend the arm placing the weight behind the head. Use the hand for support. Extend the elbow slowly. Hold in this position for 2 seconds and move back to the starting position in a controlled manner.

Trapezius Strengthening: 3 sets of 20 reps

Position the knee on a bench and place hand down for support. Grasp the weight with the other hand with the inside of hand facing toward the body. While rotating the arm, raise the arm with control until the hand reaches shoulder height in a thumbs-up position. Slowly return the arm to the original position and repeat.

Scapula Setting: 10 reps

Lay face down. Slowly pull shoulder blades together and down the back, keeping neck relaxed at all times. Relax about 50% and hold for 10 seconds. Return to the starting position and repeat. 

Scapular Retraction/Protraction: 2 sets of 10 reps 

Lay face down with the arm over the side. Keeping your arm straight, squeeze your shoulder blade in order to lift the weight. Go back to the starting position and repeat. (Avoid lifting shoulder towards the ear.)

Bent Over Horizontal Abduction: 3 sets of 8 reps

Lay face down with arm over the side. Keep your arm fully extended and raise it to shoulder level with control. Return to the starting position and repeat.

Internal and External Rotation: 3 sets of 20 reps

Lay down on back with arms at a right angle. Slowly move your arm in the way displayed on the diagram to the right.

External Rotation: 2 sets of 10 reps

Lay down on the side. Keep the arm at the side with arm bent into a right angle while holding the appropriate weight. With control, lift the weight until it is in a vertical position. Return to the starting position and repeat.

Internal Rotation: 2 sets of 10 reps

Lay down on the side. Keep the arm at the side with arm bent into a right angle while holding the appropriate weight. With control, lift the weight until it is in a vertical position. Return to the starting position and repeat.

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Orthopedic Rehabilitation

Sports Medicine