Equipment for shoulder exercises at home
Most of our shoulder pain exercises need nothing you have to buy. Here is the equipment the rest of the program uses, which exercises use it, what to look for, and what to use from around the house instead.
Start with what you have: a wall, a doorway and a chair. That covers most of the program. Add the items below only if you want them.
What the program uses
Resistance bands
Add light, adjustable resistance to strengthening exercises.
Used in: Rotator Cuff Strengthening Exercises, Resistance Band External Rotation, Resistance Band Row, Face Pull (Band), Resistance Band Internal Rotation, Band Pull-Apart
What to look for: A set with several resistance levels, so you can start with the lightest and move up.
Household swap: For some exercises, water bottles or cans held in your hand. Some clinics give patients a starter band.
Safety: Check bands for nicks or tears before each use, and keep the band away from your face.
Light dumbbells
Add light resistance to arm and shoulder exercises.
Used in: Overhead Arm Raise Strength Exercise, Upper Body Strength for Seniors, Scaption Raise (Shoulder Raise), Side-Lying External Rotation
What to look for: A light pair you can lift 10 to 15 times with good form. Start lighter than you think.
Household swap: Water bottles or food cans.
Door anchor for bands
Holds a band in a closed door for pulling exercises.
Used in: Resistance Band Row, Face Pull (Band), Resistance Band Internal Rotation
What to look for: A padded anchor that fits in the hinge side of a door. Many band sets include one.
Household swap: A sturdy post or railing you can loop the band around.
Safety: Use a door that opens away from you, and make sure no one will open it.
Foam roller
Supports your back or knee in some mobility and strengthening exercises.
Used in: Serratus Wall Slide
What to look for: Medium density and smooth. Ridged rollers feel firmer.
Household swap: A rolled towel or a firm pillow, for most exercises.
What you’ll need Paid links
If you decide to buy something, these links go to search results for each item above.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
- Light dumbbells · Start light and build up slowly. Water bottles or food cans work to start.
- Door anchor for bands · Holds a band in a closed door. Many band sets include one. A sturdy post or rail can work.
- Foam roller · Medium density; a smooth roller is gentler than a ridged one. A rolled towel works for some exercises.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
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Before you start
Check with your doctor, physical therapist or other clinician before starting a new exercise program, especially after surgery or a recent injury. Stop and get advice if you have sharp or worsening pain, new numbness or weakness, or dizziness. Equipment makes some exercises easier to set up, but it doesn’t replace good form or the right amount. See our medical disclaimer.
Frequently asked questions
Do I need to buy anything to start?
No. You can start with a wall, a doorway and a chair. Every item on this page has a household swap, and many exercises use no equipment at all.
Which resistance band should I start with?
Start with the lightest band in a set. You should be able to do 10 to 15 slow reps with good form. Move up a level only when that feels easy for a full week.
How heavy should my dumbbells be?
Light enough that you can lift them 10 to 15 times slowly with good form, with the last few reps feeling like work. Water bottles or cans are a good way to find your starting point.
Last updated November 2026 · Protocol Archive Editorial. We don’t recommend brands, and no company pays to appear on this page.