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General Shoulder Rehabilitation Strengthening Exercises

The National Institutes of Health states that the shoulder is the "most movable joint in the body" and, as a result, "the site of many common problems." Shoulder injuries affect the ability to perform everyday activities and can diminish your quality of life. Incorporating slow and gradual shoulder-strengthening exercises into your rehabilitation program reduces the time needed to heal, and helps to protect the shoulder from reinjury.

  1. Shoulder Flexion

    • Shoulder flexion exercises utilize an exercise band or light dumbbell, and strengthen the front and back of the shoulder. Stand or sit with your feet flat on the floor, arms hanging down at your sides and palms facing inward. Hold a light dumbbell on the injured side, and slowly raise your arm in front of you, keeping your shoulders straight, until the weight is above your head. Alternate method: If using an exercise band, hold the one end of the band down with your foot, and continue the same movement as described for the light dumbbell. Lower the dumbbell/exercise band slowly to the starting position.

    Progressive Supine Press

    • Progressive supine press exercises strengthen the muscles of the rotator cuff. Lie on your back with your shoulders resting on the bench or floor, with a washcloth placed across your abdomen. Grasp the cloth in the center, with both hands side by side. Keep your elbows straight, and raise the cloth straight up toward the ceiling. Once your arms are perpendicular to your body, lift both shoulders up slightly hold for three seconds, then return to the starting position.

      The washcloth allows the uninjured shoulder to relive some of the stress experienced by the injured shoulder when raising your arms. As your shoulder strengthens, move your hands further apart to increase the stress on the injured shoulder. When you can lift the injured shoulder without assistance, replace the washcloth with light dumbbells.

    Rhomboid Posterior Deltoid Lift

    • The rhomboid posterior deltoid lift strengthens the front and back of the shoulder and rotator cuff. Lie on your stomach on a narrow table with both arms hanging down from either side. Hold a dumbbell in each hand. Keep your elbows straight, and lift the dumbbells until they are parallel to the floor, return to the starting position.

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