Shoulder Exercises

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

45-Degree Wall Crawl

Active Extension

Active Pendulum

Arm Push Against Goof Ball

Ascend 90-Degrees External Rotation with Band

Bench Press-Up Kneeling

Bench Row Dumbbell

Bruegger’s Posture Standing Wall

Bra-Strap Exercise Passive

Drawing the Sword

Drawing the Sword with Band

Drawing the Sword with Dumbbell

Dumb Waiter with Band

External Rotation with Band Both Sides

External Rotation with Band

External Rotation with Dumbbell

Internal Rotation with Dumbbell

Isometric External Rotation Door Frame

Isometric Shoulder Abduction Towel

Isometric Shoulder Abduction Wall

Isometric Shoulder Extension Wall

Isometric Shoulder Flexion Wall

Lateral 45-Degree Raise with Dumbbell

Neck Rotation

Neck Side Flexion Mobilization

Neck Side Flexion Overstretch 3

Neck Rotation Stretch Standing

Passive Abduction with Dowel Rod

Passive Flexion Arm Lift Half

Passive Flexion Arm Lift Full Lying

Passive Flexion Arm Lift Full

Passive Flexion Arm Lift Lying Dowel Rod

Pec Fly with Dumbbell

Pec Stretch

Pendulum

Pendulum with Traction

Prayer Push

Prone Lower Trapezius Raise Dumbbell Two Hands

Reverse Pec Fly with Band Standing

Reverse Pec Fly with Band Sitting

Rock the Baby

Rotation with Dowel Rod Sitting

Swiss Ball Stabilization One Handed

Scapular Control with Flexion

Scapular Depression

Scapular Setting

Seated Narrow Row with Band One Handed

Shoulder Shrugs Up

Shoulder Rolls

Side-Arm Circles

Single Arm Bent Over Row with Band

Single Arm Bent Over Row with Dumbbell

Sleeping Position

Stroking the Shoulder Blade

Throwing with Band

Upright Row with Band

Wall Crawl Forwards

Wall Push Off