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Shoulder stability exercises

Shoulder & elbow · Shoulder dislocation and instability

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. Until we tell you otherwise, avoid the positions that can push the shoulder out. If it came out at the front: do not raise the arm out to the side and turn it back, as when throwing or putting the hand behind the head. If the tear is at the back: avoid push-ups, pushing heavy doors, and reaching across the body with the arm out in front.

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Shoulder blade squeeze

Squeeze the shoulder blades together and down.

10 times
3 times a day

Should feel: Between the shoulder blades Should not feel: Shrugging

Isometric external rotation

Stand beside a wall, elbow bent at a right angle and tucked against your side, and press the back of the hand into the wall without moving.

Hold 10 seconds
10 times

Should feel: The cuff working Should not feel: Pain or a feeling of slipping

Band row

Pull a band back, squeezing the blades together.

12 times
Daily

Should feel: Control through the movement Should not feel: Shrugging

Table slide

Controlled forward reach on a table.

10 times
Daily

Should feel: Smooth control Should not feel: Any sense the shoulder may slip

Isometric internal rotation

Stand facing the edge of a door frame or the corner of a wall, so the frame is just inside the hand of the affected arm. Keep the elbow bent at a right angle and tucked against your side. Press the palm inwards against the frame without moving the arm, and hold.

Hold 10 seconds
10 times
Once or twice a day

Should feel: The muscle at the front of the shoulder working Should not feel: Pain or a feeling of slipping

Band outward and inward turns

Tie an exercise band to a door handle at waist height. Keep the elbow of the painful arm bent at a right angle and pressed against a small rolled towel at your side. Outward: stand with your good side towards the door, hold the band in the hand of the painful arm and turn the forearm slowly outwards, away from your tummy. Inward: turn round so the painful side faces the door and pull the forearm slowly in towards your tummy. Let the band return slowly each time.