The shoulder is one of the most mobile joints in the body and therefore prone to overuse and complaints. With the right exercises you work on a healthy balance between stability, strength and mobility. Below is a selection physiotherapists can use.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Sit upright with a dumbbell in each hand in front of your chest, palms facing you. Press the dumbbells overhead and rotate them during the push so your palms face forward at the top. Lower the dumbbells back along the same path under control.
Stand with both feet on a band and hold the ends with your arms by your sides and your thumbs up. Raise your arms diagonally forward, about 45 degrees away from your body, to shoulder height. Keep your thumbs pointing up throughout the movement. Lower back under control.
Stand with both feet on a band and hold the ends with your arms by your sides. Raise your arms out to the sides to shoulder height, as if making space between your arm and your body. Keep your shoulders low and don't shrug them up toward your ears. Lower back under control.
Stand sideways to the cable machine and grip the handle. Raise the cable out to the side up to shoulder height as if making space between your arm and your body. Lower under control.
Stand or sit up straight. Stretch your right arm out in front of you and bring it horizontally across your chest to the left. Grab your right elbow with your left hand and gently pull your arm closer to your chest. Feel the stretch in the back of your shoulder. Keep your right shoulder low, it does not need to come up.
Stand upright with the dumbbells in front of your thighs. Raise the dumbbells straight in front of you to shoulder height. Keep your shoulders low and do not shrug them up toward your ears. Lower them with control.
Stand upright with the dumbbells at your sides. Raise them out to the sides up to shoulder height as if making space between your arms and body. Lower them under control.
Sit or stand upright with the dumbbells at shoulder height. Press the dumbbells straight up until your arms are extended. Lower them under control.
Lie on your unaffected side with your affected arm on top and your elbow bent to 90 degrees against your body. Rotate your forearm up toward the ceiling using your other hand. Release your other hand and then let your forearm lower very slowly back toward your belly. Lift back up with assistance and repeat.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Shoulder pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
For a frozen shoulder (adhesive capsulitis) exercises are often used to gradually restore shoulder mobility. Which exercises fit at which moment depends on the phase (painful, stiff, thawing). A physiotherapist assesses where you are and chooses suitable exercises. Never push through the pain.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
