December 07, 2025

Shoulder Exercises: 8 Movements for Pain Relief, Impingement and Strengthening

Prolonged desk work, poor posture and repetitive overhead activities can lead to shoulder pain, loss of motion and shoulder impingement syndrome. A well-structured exercise program helps reduce pain, improve shoulder mechanics and support daily activities such as reaching, dressing or lifting.

Below you will find 8 key shoulder exercises that are commonly recommended in patients with shoulder impingement, rotator cuff weakness and posture-related problems. Perform all movements slowly, in a pain-free range and with controlled breathing.

1. Pendulum Exercise

How to do it: Stand next to a stable surface and lean forward, supporting yourself with the non-affected arm. Let the affected arm hang freely towards the floor, fully relaxed. Gently move your arm in small circles and then forwards–backwards and side-to-side using your body movement rather than actively lifting the shoulder.

Repetitions: 30–60 seconds in each direction, 1–2 sessions per day.

Pendulum exercise for shoulder rehabilitation; the patient leans forward and lets the arm hang freely while making gentle circular motions.

2. Cross-Body Shoulder Stretch

How to do it: Stand or sit upright. Raise the affected arm to shoulder height and bring it horizontally across your chest. With the other hand, hold the elbow and gently pull the arm towards your chest until you feel a stretch at the back of the shoulder. Do not push into sharp pain.

Repetitions: Hold for 20–30 seconds, repeat 3 times.

Cross-body shoulder stretch exercise to improve flexibility; the person pulls one arm across the chest with the opposite hand.

3. Sleeper Stretch (Side-Lying Internal Rotation Stretch)

How to do it: Lie on the side of the affected shoulder with your head supported on a small pillow or folded towel. Bend the bottom arm to 90° at the elbow, with the elbow at shoulder height and the forearm pointing straight up. With the top hand, gently press the forearm of the bottom arm down towards the bed or mat, rotating the shoulder inwards. You should feel a stretch deep in the shoulder, not sharp pain.

Repetitions: Hold for 20–30 seconds, repeat 3 times, 1–2 sessions per day.

Sleeper stretch exercise to improve shoulder internal rotation; the person lies on their side and gently presses the arm downward.

4. Standing Row with Resistance Band

How to do it: Attach a resistance band to a stable point at chest height. Stand facing the anchor and hold the band with both hands, arms extended in front of you. Pull your elbows backwards towards your body, squeezing your shoulder blades together. Keep your chest gently lifted and avoid shrugging your shoulders.

Repetitions: 3 sets of 10–12 repetitions.

Standing row exercise using a resistance band; the person pulls the band backward while standing to activate the back muscles.

5. External Rotation at 90° Abduction

How to do it: Stand upright and lift the affected arm out to the side to 90° (shoulder height). Bend the elbow to 90° so that the forearm points straight forward or down. Using a resistance band attached at shoulder level or without resistance, rotate the forearm upwards and backwards, externally rotating the shoulder while keeping the elbow at shoulder height. Do not rotate your trunk.

Repetitions: 3 sets of 8–10 repetitions. Reduce the range of motion if you feel pain or loss of control.

90-degree abduction with external rotation exercise; the person lifts the arm to the side and rotates it outward at 90 degrees to activate the shoulder muscles.

6. Internal Rotation with Resistance Band

How to do it: Attach the band to a stable point at elbow height at your side. Stand sideways to the anchor and hold the band with the affected arm. Keep the elbow bent at 90° and firmly tucked against your body. Starting with the forearm slightly away from your body, pull the forearm inwards across the front of your body, rotating the shoulder into internal rotation. Avoid lifting the shoulder up.

Repetitions: 3 sets of 8–10 repetitions, slow and controlled in both directions.

Internal rotation exercise with resistance band; the person keeps the elbow close to the body and pulls the band inward to strengthen the shoulder internal rotator muscles.

7. External Rotation with Resistance Band

How to do it: Attach the band to a stable point at elbow height. Stand sideways to the anchor with the affected arm closer to your body. Hold the band with the elbow bent at 90° and kept close to your side. Starting with the forearm across your abdomen, rotate the forearm outwards away from your body, externally rotating the shoulder. Gently squeeze your shoulder blades towards each other as you rotate.

Repetitions: 3 sets of 8 repetitions. Do not allow the elbow to drift away from the body or the shoulder to lift.

External rotation exercise with resistance band; the person keeps the elbow close to the body with a towel support and pulls the band outward to strengthen the shoulder external rotator muscles.

8. Scapular Squeeze (Shoulder Blade Retraction)

How to do it: Sit or stand upright with your shoulders relaxed. Gently draw your shoulder blades back and towards each other as if you are trying to hold a pencil between them. Keep your neck long and avoid pushing your head forwards or lifting your shoulders.

Repetitions: Hold for 10 seconds and relax. Repeat 10 times, several times a day if needed.

Scapular squeeze exercise demonstrating pulling the shoulder blades back; the person stands upright and squeezes the shoulder blades together.

Tips for Safe Shoulder Exercise

Avoid movements that cause sharp, stabbing pain or significantly increase your symptoms.
Perform the exercises regularly and at a comfortable pace rather than forcing high intensity.
If you notice marked swelling, redness, night pain that wakes you up, or sudden loss of strength in the arm, consult an orthopaedic specialist.
These exercises support your treatment but do not replace a full medical assessment, imaging or personalised rehabilitation plan when needed.