Shoulder Exercise Library
Improve your shoulder mobility, flexibility, strength, and stability with our guided exercise library. Whether you're recovering from an injury, managing shoulder pain, or looking to improve shoulder function, these exercises can help support healthy movement and long-term recovery.
Select any exercise below to view step-by-step instructions, benefits, recommended repetitions, common mistakes to avoid, and tips for performing each exercise safely.
These exercises are intended for general education only and may not be appropriate for every condition. Stop any exercise that causes significant pain and consult your healthcare provider if you are unsure which exercises are right for you.
Mobility & Stretching
Learn how to perform the Cross-Body Shoulder Stretch to improve shoulder flexibility, reduce shoulder tightness, and increase range of motion. This gentle stretch is commonly recommended for frozen shoulder, rotator cuff injuries, shoulder impingement, and general shoulder stiffness.
Learn how to perform the Wall Finger Walk exercise to improve shoulder mobility, increase overhead range of motion, and reduce stiffness. This gentle exercise is commonly recommended for frozen shoulder, rotator cuff injuries, shoulder impingement, and shoulder rehabilitation.
Learn how to perform Table Slides to improve shoulder mobility, reduce stiffness, and restore comfortable movement. This gentle exercise may help with frozen shoulder, rotator cuff rehabilitation, shoulder impingement, and recovery after injury.
Learn how to perform the Pendulum Exercise to reduce shoulder pain, improve mobility, and support recovery from frozen shoulder, rotator cuff injuries, and shoulder stiffness.
Learn how to perform Wall Slides to improve shoulder mobility, posture, and overhead movement. A simple exercise that may help with frozen shoulder, shoulder stiffness, and rotator cuff rehabilitation.
Stability & Control
Strengthening
Conditions These Shoulder Exercises May Help
These shoulder exercises may help improve mobility, flexibility, strength, and function for a variety of common shoulder conditions, including:
Rotator Cuff Tendinopathy
Rotator Cuff Tears (when appropriate and guided by a healthcare professional)
Frozen Shoulder (Adhesive Capsulitis)
Shoulder Impingement Syndrome
Shoulder Bursitis
Shoulder Instability
Shoulder Osteoarthritis
General Shoulder Stiffness
Postural Shoulder Dysfunction
Recovery following shoulder injury (when approved by your healthcare provider)
Not Sure Which Exercises Are Right for You?
If you're experiencing ongoing shoulder pain, weakness, limited mobility, or recovering from an injury, our Registered Massage Therapists can assess your condition and recommend appropriate exercises as part of your treatment plan.
Our Osteopathic Manual Practitioner can assess your movement, identify areas of restriction, and provide hands-on osteopathic treatment to help improve mobility, function, and overall body mechanics.
If needed, we'll work together to help determine the most appropriate treatment approach for your individual needs.