Shoulder Exercises
Level 1
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
The Patient Information Leaflets page on the Trust website is available on the link:
[Link] or scan the QR code.
Author ID: GE
Leaflet Ref: Tpy 026
Version: 1
Leaflet title: Shoulder Exercises Level 1
Date Produced: January 2022
Expiry Date: January 2024
Disclaimer
Not all exercises are suitable for everyone, and while every precaution was taken in
selecting these exercises, they do not come without risks. If you have any concerns
regarding injury, or whether or not you should partake in the exercises, then you
should consult your GP or Physiotherapist prior to commencing any exercises
shown here.
It is quite normal to feel some discomfort following exercise, but it is important that
this discomfort eases within 2 hours of finishing the exercise and doesn’t have an
overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of
reference; they are not exhaustive and can be modified and progressed under the
supervision of your physiotherapist.
Instructions
Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to
allow for recovery.
Each exercise is repeated a number of times (for example, 5 or 10 times) to build up
strength and flexibility. The repetitions make a ‘set’.
The number of repetitions is a guide and can be increased or decreased according to pain
levels. If the exercise causes pain that lasts for more than 2 hours after finishing the
exercise, then decrease the repetitions.
Complete each exercise slowly and in a controlled manner; you should take your time and
not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse
overall.
Shoulder Exercises Level 1 Page 2 of 6
Shoulder Level 1 – Exercises 1 to 9
1. Pendulum in Standing
Stand beside a table or chair, leaning on your
unaffected hand.
Let your affected arm hang relaxed straight down.
Swing your arm forwards and backwards.
You can also vary the directions by including
across the body, diagonals and even circles
Repeat 10 times.
Sets 3
2. Table Slides
Sit or stand. Place the hand of the affected arm on
a table on a towel or cloth to help them slide.
Slide your hands along the table as far as you can
without lifting your shoulders.
Repeat 10 times.
Sets 3
3. Table Slides Scaption
Sit or stand. Place the hand of the affected arm on
a table on a towel or cloth to help them slide.
Slide your hands out sideways along the table as
far as you can without lifting your shoulders.
Repeat 10 times.
Sets 3
4. Assisted External Rotation
Sit or stand with both elbows bent as shown. Hold
a stick of some sort with both hands. A walking
stick or brush handle work very well.
Push the stick sideways to rotate the upper arm
outwards but keep the elbow pressed into your
side. Repeat both directions.
Repeat 10 times.
Sets 3
Shoulder Exercises Level 1 Page 3 of 6
5. Hand Behind Back
Stand holding a stick or brush handle behind your
back with your elbows straight.
Bend your elbows to slide the stick up the back.
The closer your hands are together, the more
intense the stretch.
Repeat 10 times.
Sets 3
6. Forward Lean Weight Shifting
Stand and lean forwards onto a table.
Your hands should be in line with your shoulders.
Keep your shoulders back, and your neck and
back straight.
Gently lean from side to side, taking your weight
over each shoulder in turn.
Keep your elbows extended and locked.
Repeat 10 times.
Sets 3
7. Supine Ceiling Punches
Lying on your back, elbow of the affected arm bent
and by your side (as shown).
Straighten that arm towards the ceiling.
Hold 2-3 seconds, then slowly bend it and return it
to your side.
Repeat 10 times.
Sets 3
Shoulder Exercises Level 1 Page 4 of 6
8. Side Lying Abduction
Lying on your unaffected side, with your affected
arm resting on your hip.
Lift your arm to the side and up with the thumb
leading the movement.
Lower the arm slowly back to the starting position.
This can be done with a bent elbow instead if it
proves to be too difficult with a straight arm.
Repeat 10 times.
Sets 3
9. Side Lying External Rotation
Side lying with your hips and knees bent. A towel
or pillow is placed under your top arm (affected
arm) and your elbow bent to 90 degrees.
Keep your upper arm in place and bring your hand
up towards the ceiling.
Return to the starting position in a controlled
manner.
Repeat 10 times.
Sets 3
Shoulder Exercises Level 1 Page 5 of 6
Comments, Compliments or Complaints
The Patient Relations/Patient Advice and Liaison Service (PALS) Department provides
confidential on the spot advice, information and support to patients, relatives, friends, and
carers.
Contact Us
Tel: 01942 822376 (Monday to Friday 9am until 4pm)
The Patient Relations/PALS Manager
Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust
Royal Albert Edward Infirmary
Wigan Lane
Wigan
WN1 2NN
Ask 3 Questions
Become more involved in decisions about your healthcare. You may be
asked to make choices about your treatment. To begin with, try to make
sure you get the answers to three key questions:
1. What are my options?
2. What are the positives and negatives of each option for me?
3. How do I get support to help me make a decision that is right for me?
How We Use Your Information
For details on how we collect, use, and store the information we hold about you, please see
patient information leaflet, Ref. Corp 006 How we use your information, this can be found on
the Patient Information Leaflets page on the Trust website, see details on the front cover.
This leaflet is also available in audio, large print, Braille, and other languages upon request.
For more information, please ask in the department/ward.
© Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust.
All rights reserved. Not to be reproduced in whole or in part without the permission of the
copyright owner.
Call 111 first when it’s less urgent than 999.
Phone: 0808 802 1212
Text: 81212
[Link]
Shoulder Exercises Level 1 Page 6 of 6
Shoulder Exercises
Level 2
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
The Patient Information Leaflets page on the Trust website is available on the link:
[Link] or scan the QR code.
Author ID: GE
Leaflet Ref: Tpy 027
Version: 1
Leaflet title: Shoulder Exercises Level 2
Date Produced: January 2022
Expiry Date: January 2024
Disclaimer
Not all exercises are suitable for everyone, and while every precaution was taken in
selecting these exercises, they do not come without risks. If you have any concerns
regarding injury, or whether or not you should do the exercises, then you should
consult your GP or Physiotherapist prior to commencing any exercises shown here.
It is quite normal to feel some discomfort following exercise, but it is important that
this discomfort eases within 2 hours of finishing the exercise and doesn’t have an
overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of
reference; they are not exhaustive and can be modified and progressed under the
supervision of your physiotherapist.
Instructions
Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to
allow for recovery.
Each exercise is repeated a number of times (for example, 5 or 10 times) to build up
strength and flexibility. The repetitions make a ‘set’.
The number of repetitions is a guide and can be increased or decreased according to pain
levels. If the exercise causes pain that lasts for more than 2 hours after finishing the
exercise, then decrease the repetitions.
Complete each exercise slowly and in a controlled manner; you should take your time and
not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse
overall.
Shoulder Exercises Level 2 Page 2 of 8
Shoulder Level 2 – Exercises 1 to 9
1. Wall Slide
Stand tall, facing a wall. Forearms against
the wall with palms either facing each other
or flat against the wall. Activate your trunk
and buttocks and maintain neutral spine
position throughout the exercise.
Lean towards the wall while sliding your
arms upwards to approximately 165 degrees
('Y' position).
Return to the starting position.
Repeat 10 times.
Sets 3.
2. Weighted Pass
Stand and hold some kind of weight in your
hand. This can be a dedicated weight such
as a dumbbell or kettlebell, or even just a
household object that you can easily grip
and is safe to use.
Pass the weight between your hands at the
front and back, passing it in a circle around
your body.
Always keep the handle in the same position
to make it easier to pass, especially behind
your back.
Repeat 10 times to both sides.
Sets 3.
Shoulder Exercises Level 2 Page 3 of 8
3. Hand Behind Head
Lie on your back with hands behind your
neck, and elbows pointing towards the
ceiling.
Move elbows apart and push down towards
the floor.
Repeat 10 times.
Sets 3.
4. Weighted Flexion
Lie on your back.
Using a weight in the affected arm (a drinks
bottle works very well for this, as the amount
of water in it can be adjusted as necessary,
plus it is easy to grip).
Lift the one arm up and over your head,
keeping your arm close to your ear.
Control the return movement back to your
side.
Repeat 10 times.
Sets 3.
5. Sleeper Stretch.
Lie on your side, with your head supported
on a pillow and your arm at 90 degrees in
front of your body with the elbow bent. Roll
your body slightly back.
Using your other hand, push your palm
towards the floor so that you can feel a mild
stretch in the back of your shoulder.
Hold for 10 seconds.
Repeat 5 times.
Sets 3.
Shoulder Exercises Level 2 Page 4 of 8
6. Weighted External Rotation
A dumbbell or water/drinks bottle is an ideal
weight as it can be filled or emptied with
water to adjust the resistance accordingly
Lie on your side.
Bend your elbow to 90 degrees. Hold a
weight in your hand.
Lift your hand up. Return to the starting
position slowly.
Repeat 10 times.
Sets 3.
7. Weighted Abduction in side lying
Lie on your side, with the top arm resting on
your side/hip.
You can use a small weight or a drinks bottle
with water in for some resistance if you are
able.
Lift your arm to the side and up with the
thumb leading the movement.
Lower the arm back to the starting position
slowly.
Repeat 10 times.
Sets 3.
8. Upper Cut
Lying on your side with your painful arm
uppermost. Your elbow should be bent to 90
degrees; and raise your hand, so it remains
horizontal.
Maintain the elbow bend and hand position
while flexing the shoulder, bringing your arm
through in front of your face.
The forearm should stay parallel to the
floor/bed at all times.
Return to the start position and repeat
Repeat 10 times
Sets 3.
Shoulder Exercises Level 2 Page 5 of 8
9. Forearm Plank
Lie on the floor, support your body weight on
your forearms and knees – Top photo
Tighten your stomach muscles and keep
your neck and back straight.
Hold each one for as long as you can to a
maximum of 30 seconds
Repeat 5 times.
PROGRESSION: if you can, do this on your
hands and toes instead of your elbows and
knees – as shown in the bottom photo.
Shoulder Exercises Level 2 Page 6 of 8
Please use this space to write notes or reminders.
Shoulder Exercises Level 2 Page 7 of 8
Comments, Compliments or Complaints
The Patient Relations/Patient Advice and Liaison Service (PALS) Department provides
confidential on the spot advice, information and support to patients, relatives, friends, and
carers.
Contact Us
Tel: 01942 822376 (Monday to Friday 9am until 4pm)
The Patient Relations/PALS Manager
Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust
Royal Albert Edward Infirmary
Wigan Lane
Wigan
WN1 2NN
Ask 3 Questions
Become more involved in decisions about your healthcare. You may be
asked to make choices about your treatment. To begin with, try to make
sure you get the answers to three key questions:
1. What are my options?
2. What are the positives and negatives of each option for me?
3. How do I get support to help me make a decision that is right for me?
How We Use Your Information
For details on how we collect, use, and store the information we hold about you, please see
patient information leaflet, Ref. Corp 006 How we use your information, this can be found on
the Patient Information Leaflets page on the Trust website, see details on the front cover.
This leaflet is also available in audio, large print, Braille, and other languages upon request.
For more information, please ask in the department/ward.
© Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust.
All rights reserved. Not to be reproduced in whole or in part without the permission of the
copyright owner.
Call 111 first when it’s less urgent than 999.
Phone: 0808 802 1212
Text: 81212
[Link]
Page 8 of 8
Shoulder Exercises
Level 3
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
The Patient Information Leaflets page on the Trust website is available on the link:
[Link] or scan the QR code.
Author ID: GE
Leaflet Ref: Tpy 028
Version: 2
Leaflet title: Shoulder Exercises Level 3
Date Produced: January 2024
Expiry Date: January 2026
Disclaimer
Not all exercises are suitable for everyone, and while every precaution was taken in
selecting these exercises, they do not come without risks. If you have any concerns
regarding injury, or whether or not you should partake in the exercises, then you
should consult your General practitioner (GP) or Physiotherapist prior to
commencing any exercises shown here.
It is quite normal to feel some discomfort following exercise, but it is important that
this discomfort eases within 2 hours of finishing the exercise and doesn’t have an
overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of
reference; they are not exhaustive and can be modified and progressed under the
supervision of your physiotherapist.
Instructions
Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to
allow for recovery.
Each exercise is repeated a number of times (for example, 5 or 10 times) to build up
strength and flexibility. The repetitions make a ‘set’.
The number of repetitions is a guide and can be increased or decreased according to pain
levels. If the exercise causes pain that lasts for more than 2 hours after finishing the
exercise, then decrease the repetitions.
Complete each exercise slowly and in a controlled manner; you should take your time and
not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse
overall.
Contact Information
Leigh Health Centre
Telephone: 0300 707 1597
[Link]@[Link]
Platt Bridge Health Centre
Telephone: 0300 707 1772
[Link]-bostonhouse@[Link]
Wigan Health Centre, Boston House
Telephone: 0300 707 1113
[Link]-bostonhouse@[Link]
Therapy Department- Wrightington Hospital
Telephone: 01257 256305
[Link]@[Link]
Shoulder Exercises Level 3 Page 2 of 8
Shoulder Level 3 – Exercises 1 to 8
1. Bent over Rows
Stand, leaning on a table or chair with one
hand.
Let your other arm hang relaxed straight
down and if you are able, hold a weight in
that hand. The weight should be heavy
enough to offer resistance but not too
heavy that you struggle to lift it.
This weight could be a bag filled with
objects, a dedicated weight such as a
Dumbbell/Kettlebell, or even just a drinks
bottle filled with water.
Bend your elbow bringing it behind your
back and pull your shoulder blades
together.
Control the return movement slowly.
Repeat 10 times.
Sets 3
2. Front Raises
Stand with your hips and knees slightly
bent, holding the weight in both hands. A
bag filled with water bottles is ideal, and it
can be filled/emptied to adjust the
resistance level as necessary.
The weight should be heavy enough to
offer resistance but not too heavy that you
struggle to lift it.
Tighten your stomach and lower back
muscles to stabilise your lower spine; and
lift alternate arms up and bring back down
both in a controlled manner.
Repeat 10 times.
Sets 3
Shoulder Exercises Level 3 Page 3 of 8
3. Lateral Raises
Stand tall, with arms by your sides, holding
a weight (water bottle or bag are ideal and
can be filled/emptied to adjust the
resistance accordingly).
The weight should be heavy enough to
offer resistance but not too heavy that you
struggle to lift it.
Lift your arm to the side away from your
body, keeping your elbow straight.
Control the return movement back to your
side.
Repeat 10 times.
Sets 3
4. Banded Wall Slide
You will need a resistance band for this
exercise. If you have seen a
Physiotherapist, you may already have
one of these. If not, they can be bought
easily from Amazon by searching for a
resistance loop.
Stand tall, facing a wall. Hands at shoulder
height, forearms against the wall with
palms facing each other. An exercise band
around both hands, slack taken off.
Activate your trunk and buttocks and
maintain neutral spine position throughout
the exercise.
Lean towards the wall while sliding your
arms upwards to a 'Y' position.
Return to the starting position. Keep
tension on the band throughout the
movements.
Repeat 10 times.
Sets 3
Shoulder Exercises Level 3 Page 4 of 8
5. Shoulder Press
Stand tall. Hold weights at shoulder height
with your elbows pointing to the sides.
The weights could be a water bottle filled
with water. This could be adjusted by
using more or less water.
The weight should be heavy enough to
offer resistance but not too heavy that you
struggle to lift it.
Press the weights up to straight arms.
Return to the starting position in a
controlled manner.
Note:
• Try not to shrug your shoulders.
• Keep abdominals tight to avoid
excessively extending your lower
back.
Repeat 10 times.
Sets 3
6. Side Plank
Side lying, feet next to each other. Upper
body supported on your forearm, with the
shoulder directly above the elbow.
Lift your pelvis and hold.
Note: Your body should be in a straight
line when looking from the front or side.
Hold each one for as long as you can
Repeat 5 times.
Shoulder Exercises Level 3 Page 5 of 8
7. Plank Taps
Start on your hands and toes, with your
body in a straight line. Push your chest
slightly away from the floor and hold the
position.
Shift the weight onto one arm and tap the
supporting arm with the other hand.
Try to keep the position of your upper back
(push strongly with the supportive arm
towards the floor) and keep pelvis as level
as possible.
Bring the weight back to two arms and
repeat with the other side.
Repeat 10 times.
Sets 3
8. Push Up, Narrow Hand Position
On your hands and knees, hands
shoulder-width apart or narrower, elbows
pointing back. Body in a straight line.
In a controlled manner, lower your chest
close to the floor. Push back up.
Note: Keep your elbows close to your
sides and forearms as upright as
possible.
Repeat 10 times.
Sets 3
PROGRESSION: This can be progressed
by lifting up onto your toes in a full push up
position, rather than on your knees, if you
are able.
Shoulder Exercises Level 3 Page 6 of 8
Please use this space to write notes or reminders.
Shoulder Exercises Level 3 Page 7 of 8
Comments, Compliments or Complaints
The Patient Relations/Patient Advice and Liaison Service (PALS) Department provides
confidential on the spot advice, information and support to patients, relatives, friends, and
carers.
Contact Us
Tel: 01942 822376 (Monday to Friday 9am until 4pm)
The Patient Relations/PALS Manager
Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust
Royal Albert Edward Infirmary
Wigan Lane
Wigan
WN1 2NN
Ask 3 Questions
Become more involved in decisions about your healthcare. You may be
asked to make choices about your treatment. To begin with, try to make
sure you get the answers to three key questions:
1. What are my options?
2. What are the positives and negatives of each option for me?
3. How do I get support to help me make a decision that is right for me?
How We Use Your Information
For details on how we collect, use, and store the information we hold about you, please see
patient information leaflet, Ref. Corp 006 How we use your information, this can be found on
the Patient Information Leaflets page on the Trust website, see details on the front cover.
This leaflet is also available in audio, large print, Braille, and other languages upon request.
For more information, please ask in the department/ward.
© Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust.
All rights reserved. Not to be reproduced in whole or in part without the permission of the
copyright owner.
Call 111 first when it’s less urgent than 999.
Phone: 0808 802 1212
Text: 81212
[Link]
Page 8 of 8
