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Corrective Exercises to Help a Dropped Shoulder

A dropped shoulder is a type of shoulder impingement that causes irritation in the area of the rotator cuff. Symptoms of this condition include localized pain in the shoulder region and a decreased or altered range of motion of the shoulder itself. Even where surgery is used to treat this condition, you can still benefit through performance of corrective rehab exercises to restore proper range of motion to the shoulder itself.

  1. Lying Shoulder Swings

    • Perform lying shoulder swings to increase your active range of motion in a simple and (relatively) pain-free way. Lie on a narrow table, so both of your arms are free to hang straight over the side. While keeping your arms straight and relaxed, begin rotating at the shoulder to swing them along a modest range of about 15 to 30 degrees, being careful not to overextend the swing lest you experience pain throughout the joint. As your shoulders limber up, increase the angle of the swing, practicing the exercise every day for 10 to 20 minutes at a time, aiming to eventually move through the entire range of motion pain-free.

    Standing Shoulder Rotations

    • While standing with your arms remaining hanging at your sides throughout, shrug both of your shoulders up as though you were trying to touch them to your ears. Hold for one second before allowing them to drop back to their original location. After that, push your shoulders down as far as possible, holding for a second there as well. Now rotate your shoulders as far forward as possible, then as far back. Finally, rotate your shoulders through a full circle, beginning by shrugging them upwards, then forward, then down, then back. Repeat the entire drill four or five times.

    Standing Shoulder Stretch

    • Begin the movement by standing with your arms hanging free at your side. Initiate the movement by keeping your arms straight with your elbows locked, bringing your arms up over your head in a smooth and controlled arc, so your forearms on both sides are in contact with your head with your arms pointing straight up. Reverse slowly back to the starting position, and continue through, bringing your arms as far up behind your back and possible. Continue in this pendulum-like arc for a total of 10n to 15 full repetitions, limbering up the shoulder joint and alleviating some of the pain from a dropped shoulder.

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