Shoulder

Arm raise with rope, strengthening shoulders and stabilizing muscles.

Horizontal stick internal rotation behind the back is a passive and assisted mobility exercise. Standing or seated, both hands hold a stick horizontally behind the back or lower hips, where the unaffected arm pushes or pulls the stick sideways to passively force the target arm into internal rotation.

Vertical stick internal rotation involves holding the stick vertically with one hand reaching overhead and the other gripping it behind the back. The top hand acts as a guide, pulling upward to assist the lower arm into shoulder internal rotation and extension.

Lean the torso forward and let the arm hang relaxed. Move the body to gently swing the arm forward, backward, and in small circles.

Using a dowel, slowly guide the arm sideways and upward, keeping the movement controlled and avoiding force.

Keep the elbow bent close to the side and use a dowel to slowly guide the hand outward.

Hold a dowel with both hands and slowly raise the arms overhead, using the freer side to assist the movement.

Exercise to enhance overall joint mobility using a bar.

Scapular retraction is a movement where the shoulder blades are drawn closer together along the spine. It is essential for maintaining proper posture and stabilizing the upper body during exercises such as the bench press and rows.

Seated cable shoulder protraction with a rope is performed using a low pulley or resistance band. Sitting facing the anchor point, you hold the rope ends with arms extended forward; the movement involves driving your shoulders forward to push the load further, emphasizing scapular protraction.

Seated rope abduction is a mobility and assisted recovery exercise for the shoulder joint. Sitting on a chair, you hold the ends of a rope routed over an overhead anchor point or wall bars; by pulling down with the unaffected arm, you passively assist the opposite limb in moving outward into shoulder abduction.

Seated rope flexion-extension is an exercise performed using cables or resistance bands, designed to dynamically engage both the shoulder and the elbow joints. Sitting facing the anchor point, you grip the rope ends and manage the alternation between upper limb flexion and extension to work on mobility and functional strength.

Seated shoulder flexion-extension with a stick is a joint mobility exercise. Sitting upright on a chair, you hold a stick horizontally with both hands; using the strength of the unaffected arm, you guide or push the target arm forward and upward into flexion, and subsequently backward into extension within a comfortable range of motion.

Seated stick shoulder extension is a joint mobility exercise for the shoulder. Sitting upright, you grip a stick behind your body with both hands and, keeping your arms straight, gently lift it backward to increase shoulder extension and chest opening.

Slowly move the arm through a large controlled circle, exploring the available range without compensating with the torso.

Perform slow, controlled circles with the shoulders, first forward and then backward, keeping the neck and arms relaxed.

Movement targeting the shoulder external rotators.

Supine shoulder external rotations with a stick are a mobility and active-assisted exercise designed to improve glenohumeral rotation. Lie on your back with your elbows bent at 90 degrees and pinned to your sides, holding a stick with both hands.

Supine stick arm extension is a shoulder mobility and stretching exercise. Lying on your back with your knees bent, you hold a stick with both hands and extend your straight arms overhead toward the floor to improve thoracic openness and shoulder flexion.

Hold a towel behind the back with both hands and gently pull upward to assist the arm into internal rotation.

Place the forearms or hands on the wall and slowly slide the arms upward while maintaining scapular control.