Shoulder injuries are common, especially for the physically active, and the right exercises can make a significant difference to recovery. Here's a guide to some of the most useful exercises for shoulder injuries and how they fit into a rehabilitation program.
Why shoulder rehab needs the right sequence
The shoulder is a complex joint with a large range of motion, supported by a network of muscles including the rotator cuff and shoulder blade stabilisers. Rehabilitation typically needs to progress through specific stages — get this order wrong, and you risk aggravating the injury rather than helping it heal.
Early stage: gentle range of motion
Pendulum exercises — gently swinging the arm using body momentum rather than active muscle effort — are often one of the first exercises introduced, helping maintain movement without stressing healing tissue.
Building rotator cuff strength
Once appropriate, exercises targeting the rotator cuff muscles become central to rehabilitation — often starting with resistance band external and internal rotation exercises, performed with the elbow supported to isolate the rotator cuff specifically.
Shoulder blade (scapular) stability
Many shoulder injuries improve significantly when the muscles controlling the shoulder blade are strengthened, since a stable shoulder blade provides the foundation for healthy shoulder movement. Exercises like rows and scapular retraction work are commonly included.
Progressive strengthening
As healing progresses, exercises typically advance to include more functional movements — overhead pressing, rotational strength work, and exercises that mimic the demands of your specific sport or daily activities.
The importance of proper progression
The right exercise, at the wrong stage of healing, can aggravate a shoulder injury rather than help it. This is why an individualised program — guided by a physiotherapist who understands your specific injury — produces far better results than a generic exercise list.
If you're dealing with a shoulder injury, book an assessment with our physiotherapy team to get a program tailored to your specific condition and stage of recovery.
Written by Aaron Babb, MAppSc Physiotherapy — Founder & Director, Aevum Health & Physiotherapy.