Pendulum swing
Lean forward, let the arm hang. Swing it gently in circles using your body, not the shoulder.
- 1 minute
- 4 times a day
Should feel: The shoulder loosening Should not feel: Sharp pain
Home / Patient library / Exercise sheets / Sheet 16
Exercises for the top of the shoulder
Shoulder & elbow · Arthritis at the top of the shoulder (AC joint)
How to use this sheet. Do the exercises slowly, keeping the elbow below shoulder height. Stop before the pain builds — mild discomfort is fine, sharp pain is not. Avoid: reaching across your body, lifting heavy things overhead, bench press and push-ups, carrying heavy loads on this shoulder, and sleeping on the painful side. Ice wrapped in a cloth can ease the pain.
A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.
Table slide
Sit at a table, slide the hand forward, letting the body follow.
- 10 times
- 3 times a day
Should feel: A stretch at the end of the range Should not feel: Pinching at the top
Stick-assisted external rotation
Hold a stick with both hands, elbow tucked in, and push the affected arm outwards.
- 10 times
- 3 times a day
Should feel: A stretch at the front of the shoulder Should not feel: Sharp pain
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: The shoulders lifting
Isometric external rotation
Stand beside a wall, elbow bent and tucked in, press the back of the hand into the wall without moving.
- Hold 10 seconds
- 10 times
Should feel: The muscle working Should not feel: Sharp pain
Band row
Pull a band back, squeezing the shoulder blades together.
- 12 times
- Once a day
Should feel: The shoulder blade muscles working Should not feel: Shrugging
Stop and telephone us if
- The top of the shoulder becomes hot, red and swollen, or you have a fever — come the same day
- Pain at night that wakes you, or weight loss you cannot explain — especially if you have had cancer before
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.