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
Home / Patient library / Exercise sheets / Sheet 14
Shoulder stability exercises
Shoulder & elbow · Shoulder 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.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Isometric external rotation
Press the back of the hand into a wall, elbow tucked.
- 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
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.