Shoulder instability exercises: a staged home program

Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → Shoulder instability

Shoulder instability exercises: a staged home program

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.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Shoulder instability means the ball of the upper arm bone slips partly or fully out of its socket. It often starts with a dislocation after a fall or a blow. In some people the shoulder becomes loose gradually, from repeated overhead movements or naturally loose joints, without a clear injury.

Once you have dislocated your shoulder, there is a higher risk it will happen again, and the risk is greater the younger you are at the first dislocation. Symptoms can include the shoulder giving way, slipping, or feeling loose.

Physical therapy is usually tried first. Strengthening the shoulder muscles and improving control of the shoulder may make it more stable.

Get it checked first. This page is for shoulders being managed without surgery. A dislocation must be checked and relocated by a clinician, so follow the plan you were given, including sling use and any movement limits. If an exercise makes your shoulder feel unstable or apprehensive, stop it and ask your physical therapist.
On this page

  1. Stage 1: Protect and move gently
  2. Stage 2: Regain movement
  3. Stage 3: Build strength and control
  4. Videos
  5. What to expect
  6. When to get help
Weeks 0–3 after a dislocation (or as your clinician advises)

Stage 1: Protect and move gently

Ease pain and stiffness while the shoulder settles, without putting it in risky positions.

  1. Pendulum Exercise (Codman)

    Let the arm hang and use small body movements to swing it. Some plans start this only once the sling is off, so check with your clinician.

    Typical dose: Small, relaxed swings for 1–2 minutes in total, 3–4 times a day3,4

  2. Scapular Squeezes & Posture Correction

    Gently draw your shoulder blades back and together without shrugging.

    Typical dose: Hold 5 seconds, repeat 10 times, 3–4 times a day3

  3. Shoulder Isometric Exercises

    Keep your elbow at your side and push gently outward or out to the side into a wall. Do not lean your body weight into the wall.

    Typical dose: Hold 10 seconds, repeat 5–10 times, 2–3 times a day1

  • Use the sling as you were advised. Some NHS plans use it for comfort only and for no more than about 2 weeks, while others advise longer, so follow your own plan.1,3,4
  • While you are in the sling period, avoid lifting your arm above shoulder height.3
  • Some discomfort is normal, but stop if an exercise significantly increases your pain. If you have intense pain for more than an hour afterward, change the exercise.1
About weeks 3–6

Stage 2: Regain movement

Restore comfortable forward and overhead reach in safe positions.

  1. Table Slide (Shoulder Flexion)

    Slide your hand forward on a towel until you feel a stretch. Do not force it.

    Typical dose: 5–10 slides, 2–3 times a day1

  2. Shoulder Wall Slide

    Slide or walk your fingers up the wall in front of you only as high as is comfortable.

    Typical dose: 5–10 slides, 2–3 times a day1,3

  • If your shoulder feels unstable during an exercise, stop that exercise and try it again another time. If the feeling continues, ask your physical therapist.1
  • Avoid positions with the arm out to the side and turned backward (like a throwing position), which are linked to the shoulder slipping out again.2
From about week 6, as pain eases and movement improves

Stage 3: Build strength and control

Strengthen the rotator cuff and the muscles around the shoulder blade to support the joint.

  1. Resistance Band External Rotation

    Keep your elbow tucked at your side and bent to 90 degrees. Do not do this with your arm out to the side.

    Typical dose: 10–15 repetitions, 3–4 times a day3

  2. Bird Dog Exercise

    Taking weight through the arms works shoulder control. Add this only with your physical therapist’s guidance, and skip it if putting weight on the arm makes the shoulder feel unstable.

    Typical dose: 1–2 sets of 10–15 repetitions, as your physical therapist advises1

  • Do your exercises at least 3 times a week (daily is better) for at least 12 weeks. You may not notice a change for 6 weeks.2
  • Strengthening shoulder muscles and working on shoulder control may increase stability, and some people need to keep exercising long term.2,6
  • Your physical therapist will guide your return to sport and heavier work.3

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Pendulum Exercise (Codman). Full steps, cues and safety notes: Pendulum Exercise (Codman) page.
Play video
Table Slide (Shoulder Flexion). Full steps, cues and safety notes: Table Slide (Shoulder Flexion) page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
Typical recovery after a dislocation Usually 6–12 weeks. Returning fully to some sports can take up to 16 weeks or longer.5
How long to keep exercising At least 12 weeks, 3 or more times a week. Changes may not show for 6 weeks.2
Back to work Often 2–4 weeks, longer for overhead, lifting or manual jobs.1
Driving Not while wearing a sling. Wait until you can safely control the car in an emergency.1,3
If the shoulder stays unstable It can take several months to know how well non-surgical treatment is working. Talk to your clinician about other treatments if the shoulder keeps giving way.6

What to avoid or change for now

  • The arm out to the side and turned backward (throwing position), or any position where the shoulder feels like it may slip
  • Lifting the arm above shoulder height during the sling period
  • Forcing a stretch or pushing through pain
  • Deliberately popping the shoulder out, even as a party trick
  • Contact sports and heavy lifting until your clinician says you are ready

When to get help

  • After an injury, your shoulder looks out of place or has changed shape, or you cannot move your arm. Go to the emergency department (do not drive yourself) and do not try to put it back in yourself5
  • Pins and needles down your arm or into your hand4
  • Pain or symptoms away from the injured area4
  • Pain that is not improving, or you are struggling to move the arm at all4
  • Persistent stiffness or pain during recovery3
  • The shoulder keeps slipping out or giving way6

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Shoulder impingement, Upper back pain, or see all conditions.

Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

What exercises help an unstable shoulder?

Programs usually build from gentle movement and static holds to rotator cuff strengthening (such as band external rotation with the elbow at your side), shoulder blade exercises and shoulder control work.

How long after a dislocation can I start exercises?

Many NHS leaflets start gentle movement within the first days, guided by pain. Follow the timings you were given, as plans differ.

Will my shoulder dislocate again?

There is a higher risk after a first dislocation, especially if you were young when it happened. Strengthening the shoulder is an important part of lowering that risk.

Do I need surgery for shoulder instability?

Physical therapy is usually tried first. A specialist may discuss surgery if the shoulder keeps dislocating or giving way, or sooner for some younger, active people at higher risk of it happening again.

What positions should I avoid?

Avoid having the arm out to the side and turned backward, as in throwing, and any position where the shoulder feels like it might slip.

Sources

  1. Calderdale and Huddersfield NHS Foundation Trust: Rehabilitation after shoulder dislocation
  2. The Dudley Group NHS Foundation Trust: Instability of the shoulder
  3. Northern Lincolnshire and Goole NHS Foundation Trust: Anterior shoulder dislocation (patients under 40 years old and no fracture)
  4. East Sussex Healthcare NHS Trust: Shoulder dislocation (emergency department leaflet)
  5. NHS (nhs.uk): Dislocated shoulder
  6. AAOS OrthoInfo: Chronic Shoulder Instability

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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