Shoulder rehab exercises at home

A gentle starter routine

• Pendulums: lean on a table, let the arm hang and swing in small circles. 30 seconds each way.
• Wall slides: forearms on a wall, slide up only as far as comfortable. 2 sets of 8.
• External rotation with a band: elbow at your side, rotate the forearm out slowly. 2 sets of 10.
• Band rows or pull-aparts: squeeze the shoulder blades back and down. 2 sets of 12.
• Scapular squeezes: sit tall, draw the shoulder blades together, hold 5 seconds. 10 reps.

How often

Daily or every other day is typical. Keep movements slow and within a comfortable range; aim for a steady ache at most, never sharp pain.

Why shoulders get sore

The shoulder is the most mobile joint in the body, which also makes it one of the easiest to irritate. Common causes of shoulder pain include rotator cuff irritation (often called impingement), stiffness such as frozen shoulder, and overload from a sudden increase in lifting, throwing or overhead work.

Most of these respond to a mix of gentle movement, strengthening the rotator cuff and the muscles around the shoulder blade, and easing back on whatever aggravated it. The starter routine above covers the basics; the progressions below build on it.

Progressing the routine

1. Band external rotation. Elbow tucked at your side, bent to 90 degrees, pull a band outward. 3 sets of 12.
2. Band internal rotation. Same position, anchor on the other side, pull the band across your stomach. 3 sets of 12.
3. Wall slides. Forearms on a wall, slide your arms up as far as comfortable and back down. 2 sets of 10.
4. Side-lying raise. Lie on your side, lift the top arm out in front to shoulder height with a light weight. 2 sets of 10.
5. Band rows. Pull a band towards your ribs, squeezing your shoulder blades. 3 sets of 12.

Daily habits

• Avoid long periods with your arm overhead (painting ceilings, reaching to high shelves) while it's sore.
• Sleep with a pillow hugged in front of you to stop the sore arm falling forward.
• Keep the arm moving in comfortable ranges through the day. Holding it still tends to make it stiffer.
• Check your posture at the desk; slumped shoulders crowd the joint.

How long it takes

Shoulders are often slow. Many people notice improvement within a few weeks of regular exercise, but full strength and comfort overhead can take two to three months. Stiff, frozen shoulders can take much longer. Steady, regular practice works better than occasional hard sessions.

Common mistakes

• Using too heavy a band and shrugging to move it.
• Only stretching and never strengthening.
• Resting the arm completely for weeks.
• Going straight back to heavy overhead work once it eases.

A sample week

Daily: gentle range of motion such as pendulums and wall slides, and posture resets through the day. Three days a week: band rotations, rows and side-lying raises, 2 to 3 sets each. Once those are comfortable, add light presses and raises in front and to the side, below shoulder height at first.

Progress by adding a few reps, then a slightly stronger band, then a little more range. If the shoulder aches more the next day, go back a step for a few days.

Choosing a resistance band

Bands come in colours that indicate resistance, but colours aren't standard between brands. For rotator cuff work, start with the lightest band in the set. You should be able to do 12 to 15 slow reps with good form and feel the last few working. Move up a level when 3 sets of 15 feel easy.

Anchor the band in a door with a door anchor, or loop it around a sturdy table leg at elbow height.

Apex One shoulder programs

Apex One has guided programs for rotator cuff and impingement pain and for stiff or frozen shoulders, for between physio sessions. They talk you through each exercise out loud, time your holds and ask for pain scores before and after. The camera isn't used for rehab exercises.

Which program fits which shoulder?

• Pain lifting the arm, worse reaching overhead: the Shoulder: rotator cuff and impingement program.
• Stiffness that limits movement in every direction: the Shoulder: stiff or frozen program.
• Rounded shoulders and an achy upper back from sitting: the Upper back and posture or Posture for desk workers programs.

Progressing over the weeks

Early on, keep movements in a comfortable range and use light or no resistance. As pain settles, add a band, more reps, and then movements that go higher overhead. Getting back to the jobs your shoulder does in daily life, like reaching shelves or carrying bags, is the real goal.

Expect a few ups and downs. A flare-up after a busy day doesn't mean you've lost progress; drop back a step for a few days and build again.

Stop and get checked if

• You can't lift your arm at all after a fall or injury
• Pain spreads down the arm with numbness or tingling
• Pain is worse at night and getting worse over weeks

Count every rep with your phone

Questions

Keep exploring

• Rotator cuff exercises at homeGuide
• Rotator cuff exercisesApex One
• Frozen shoulder exercisesApex One
• Shoulder impingement exercisesApex One
• Upper back and posture exercisesApex One
• Frozen shoulder exercises at homeGuide
• Home physiotherapy app: rehab exercises between physio sessionsGuide