7 physical therapy exercises to strengthen and mobilize your shoulder

Did you know that your shoulder joint is the most flexible joint in your body? This flexibility allows you to move in many ways, but it also means you're more likely to get hurt because the joint is more complex. Whether it’s from pushing, pulling or even heavy lifting, you rely on your shoulder to get the job done. If your shoulder becomes injured or strained, you may experience pain and limited mobility.

According to research, 18%-26% of adults experience shoulder pain at any point in time. If you’re dealing with shoulder pain, you're likely looking for ways to regain shoulder function and make progress in your recovery. If you’re not sure where to start or would like some professional guidance, then physical therapy may be the answer you’re looking for. Once you begin working with a physical therapist, they can help you better understand what may be contributing to your shoulder pain and, from there, explore the benefits of a personalized exercise program. 

Benefits of physical therapy exercises for your shoulder

There are many benefits associated with a therapeutic exercise program. However, it’s important to keep in mind that the benefits you obtain and your recovery is reflective of the injury or condition you had at the start of your program. 

• Pain management

Gently strengthening and loosening your tight shoulder muscles can encourage blood flow to the affected or inflamed area. This allows the transport of vital nutrients to the affected areas to speed up recovery and reduce pain. 

• Structural function

Focusing on the correct alignment of the shoulder and scapular joints is thought to help maintain optimal muscle length and tension for your rotator cuff (responsible for shoulder movement and stability). 

• Confidence 

When you learn different ways to move and build strength, you may feel more confident in your ability to perform certain tasks. A sense of renewed confidence may help lower the risk of future injury because you’re reducing the fear around certain activities. You’re less likely to hesitate with your movements, which could lead to further issues. 

7 exercises to help strengthen and mobilize your shoulder 

Your physical therapist can guide you through the following exercises, including how many times to repeat each one.

1. Standing shoulder rows 

Attach a resistance band to a door, and hold it with both hands while standing. Step back until your arms are straight and you feel a light pull. Bend your elbows and squeeze your shoulder blades together as you pull the band toward you. Stop when your elbows are bent at 90 degrees. Repeat as directed by your physical therapist. 

2. V arm raises 

This exercise will engage the most muscles in your shoulder (deltoids) and help to loosen your shoulder as well. Start by standing with your arms stretched out and hands together in a V shape, thumbs pointing up. Slowly lift your arms toward the ceiling. Return to the starting position and repeat as directed, adding weights as needed.

3. Wing flaps 

Lie on your side with the injured arm on top and the other shoulder against the floor. Slowly rotate your injured arm upward toward the ceiling, keeping the elbow bent. Stop when your arm reaches about a 60-degree angle to avoid overextending. Return to the starting position and repeat as directed by your physical therapist, adding weights as needed.

4. Arm circles 

This exercise is great to work your rotator cuff muscles. Hold your arms out to the sides at shoulder height, and first make big and then smaller circles in the air. Rotate your arms with thumbs up and then thumbs down, moving them forward and then backward as directed. 

5. Hand slides 

This exercise is a great way to begin to stretch your shoulder muscles. You may be directed to start this exercise before beginning others to help prepare your shoulder. While sitting, place your palms face down on a table or desk in front of you. Slowly slide your hands forward, keeping your arms straight, and lower your head toward your chest. Return to the starting position and repeat as directed by your physical therapist.

6. Chest punches

Place a resistance band around your back and under your armpits, holding one end in each hand. Punch forward with one hand and then return it to your chest and punch with the other, or use both hands at once. Repeat as directed. 

7. Biceps curls

Step on the middle of a resistance band with one foot, keeping the other foot slightly back. Hold the ends of the band with your palms facing forward and arms at your sides. Bend your elbows to lift your hands toward your shoulders; then lower them back down.

KC Rehab can help you improve your shoulder health

Recovering from a shoulder injury or a surgery? Take the next step and reach out to one of our licensed physical therapists to create a personalized therapeutic exercise plan. Our plans are completely customizable to fit your needs and wellness goals. Whether you have trouble lifting your arm above your head or you feel a twinge when you rotate your arm a certain way, we’ve got you covered. 

Contact our team today for more information or to schedule an initial appointment.