Free printable PDF
Shoulder exercises PDF: a two-page printable sheet
11 mobility, posture and rotator cuff exercises for shoulder pain, in 4 phases. Each one has a video. Free, no signup.
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Guides that include this exercise
Frozen shoulder exercises by stage, and after hydrodilatation
NHS Shoulder Exercises
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Why it helps
Shoulder pain and stiffness often improve with a small set of movements done regularly: gentle swinging to loosen the joint, reaching up a wall to restore range, and light strengthening of the rotator cuff muscles that hold the ball of the shoulder in its socket. This physiotherapist-led NHS video walks through all three.
Most guidelines for common shoulder problems (rotator cuff pain, frozen shoulder once the painful phase settles, general stiffness) recommend exactly this kind of graded exercise as the first-line treatment. The key is doing a little every day rather than a lot once a week.
What the session covers
- Pendulum swings to loosen the joint without using the shoulder muscles
- Wall walks (finger walks) to rebuild overhead range
- Isometric and light-resistance rotator cuff work
- Posture and shoulder-blade control
Step-by-Step Instructions
- Warm up for a minute: shrug and roll your shoulders, then let your arms hang.
- Pendulum: lean forward with one hand on a table, let the other arm hang, and swing it gently in small circles for 30 seconds each way. Let momentum do the work.
- Wall walk: stand facing a wall, walk your fingers up it as far as is comfortable, hold for a breath, then walk back down. Repeat sideways to the wall.
- Rotator cuff: with your elbow bent to 90 degrees and tucked at your side, turn your forearm outward against gentle resistance (a band or your other hand). Hold 5 seconds.
- Finish with 5 slow shoulder-blade squeezes, drawing your shoulder blades down and back.
Key Form Cues
- Elbow stays tucked: For the rotation work, keep your elbow against your ribs. If it drifts away, you are using the wrong muscles.
- Let the pendulum swing: Your arm should feel heavy and loose. If you are lifting it, make the circles smaller.
- Stop at stiffness, not pain: Go to the point of a comfortable stretch. Pushing through sharp pain tends to make a stiff shoulder worse.
How much to do
Once a day, 10 to 15 minutes. Do the pendulum and wall walks daily; add the strengthening 3 to 4 days a week. Many people need 6 to 12 weeks to see a clear change in range of motion.
Progression & Regression
Regression (Make It Easier)
- Do the wall walk sitting beside a table and slide your hand along the table instead
- Skip the resistance band and use isometrics only (push against your other hand without moving)
- Cut each exercise to half the reps and build up
Progression (Make It Harder)
- Add a light resistance band to the rotation work
- Hold the top of the wall walk for 10 seconds
- Progress to the rotator cuff strengthening routine once pain settles
Who it suits, and who should check first
Good fit for: stiff or painful shoulders without a recent injury, rotator cuff irritation, early recovery after a frozen shoulder, and anyone returning to overhead activity.
Check with your clinician first if: you have had a shoulder dislocation, a recent fall onto the shoulder, surgery in the past 3 months, or weakness that came on suddenly.
Precautions
Suitable for most people with shoulder pain.
- After shoulder surgery, follow your surgeon’s protocol; it will set the ranges and timing.
- If you have osteoporosis, avoid loading the arm in extreme overhead positions.
- Mild soreness for a day after is normal. Pain that lasts more than two days means you did too much.
- Stop and consult your provider if: you feel sharp or catching pain, the arm gives way, or pain, numbness or tingling spreads down the arm.
Considering a shoulder injection? (UK and Ireland)
Whether the NHS, private health insurance or the HSE usually pays, what self-pay costs, and what to ask first.
- Shoulder injections and hydrodilatation: NHS, insurance and cost
- Can you get a shoulder injection on the NHS?
- Private shoulder injection prices
- All procedures: will it be covered?
In the US? How Medicare and insurance cover pain procedures
In Canada or Australia? Coverage in Canada · Coverage in Australia
Having surgery? Frozen shoulder exercises by stage, including after hydrodilatation (all recovery guides).
Frequently asked questions
How long until my shoulder loosens up?
Most people notice easier movement within 2 to 4 weeks of daily practice. Full range can take 3 months or more, especially after a frozen shoulder.
Should I use heat or ice?
Many people find heat before the exercises makes stretching more comfortable, and a short period of ice afterward helps if the shoulder feels sore.
Can I do this with a rotator cuff tear?
Many partial tears improve with this kind of exercise, but ask your clinician first so the program matches your tear and your strength.
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