Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Top Four Shoulder Exercises

1. Arm Circles - a Simple Shoulder Warm-Up

• Slowly circle your arms forward and backward in a controlled, pain-free range.
• Perform 10 to 15 repetitions in each direction.
• A quick warm-up helps prepare the shoulders for movement and daily activity.
• You shouldn’t have any pain during or after this exercise.

2. Doorway Chest Stretch - Open Up Tight Chest and Shoulders

• Place your arms on the doorway and gently lean forward to open the front of your shoulders and chest.
• Hold 30 seconds and repeat two to three times.
• Tight chest muscles can limit shoulder movement and posture. This stretch helps restore balance.
• Stretching discomfort is fine, but you should not experience any pain during or after this exercise.

3. Cross-Body Shoulder Stretch - An Easy Stretch for Shoulder Stiffness

• Bring one arm across your chest and gently pull it closer with the opposite hand. You should feel a mild stretch in the back of the shoulder, never pain.
• Hold 30 seconds and repeat two to three times each side.
• Stiff shoulders are common with age. This gentle stretch helps improve shoulder mobility. Keep it comfortable and pain-free.
• Stretching discomfort is fine, but you should not experience any pain during or after this exercise.

4. Scaption (Arm Raises) - A Safer Shoulder Resistance Exercise

• With no weight or light weights, and the arms straight, raise your arms in a diagonal plane as shown.
• Repeat 10 to 15 times and perform two to three sets.
• This exercise strengthens the shoulder muscles in a safe, joint-friendly position.
• You shouldn’t have any pain during or after this exercise.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.