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Who are these examples for?
These movements are general starting examples for an adult who has been advised that gentle shoulder movement is appropriate. The right choice depends on symptoms, mobility and the task you want to regain. You do not need to perform all three.
A recent fracture, dislocation, operation or unassessed instability changes the rules. Ask your treating team before using this sheet in those situations. Even an assisted movement or an exercise without a weight can load tissues that need protection.
Chapter sources [1] [2] [3] [4] [5]
Understand the picture
Three possible starting movements
Pendulum
Move the hanging arm gently beside a stable support.
Assisted movement
The more comfortable arm helps elevation.
Rotation
Rotate the forearm with the elbow near the body, without a weight.
Chapter sources [1]
What should you check first?
Review any instructions about sling use, permitted range, active movement and resistance. If these are unclear, obtain clarification before starting. Use a stable support and enough space; select a comfortable position and breathe normally.
Do not begin during a suspected emergency, after a new injury with deformity or weakness, or with a hot swollen joint. The warning-sign article explains when medical assessment takes priority. Exercises are not a test to rule out a serious cause.
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Gentle forward-and-back pendulum
- Starting position
- Stand beside a stable table, supporting yourself with the more comfortable arm. Lean forwards slightly and let the other arm hang loosely.
- Movement
- Gently let the hanging arm move forwards and backwards in a small, comfortable range. Avoid jerking or forcing the shoulder.
- Starting amount
- Start with 2–3 slow forward-and-back cycles. Each cycle is one repetition. Consider adding one or two repetitions every few days only when the initial amount is well tolerated.
- Take care
- Use a stable support, keep the range easy and do not add a weight. This example does not clear you to move after fracture, dislocation or surgery.
- When to stop
- Stop for sharp pain, slipping, tingling or feeling unwell. Reduce the movement or seek advice if symptoms remain increased afterwards or the next morning.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Assisted elevation lying on your back
- Starting position
- Lie on your back on a comfortable bed or surface, with knees bent if comfortable. Clasp your hands in front; the more comfortable arm helps the affected arm.
- Movement
- Slowly raise the hands together over your chest, then towards your head only within the comfortable and permitted range. Return slowly. Do not aim to touch the bed behind your head.
- Starting amount
- Start with 2–3 slow raises and returns. Each raise and return is one repetition. Pause before considering another small set.
- Take care
- The other arm assists without forcing. Breathe normally. After injury or surgery, follow the prescribed range; if you do not know it, wait for advice.
- When to stop
- Stop for severe pain, slipping, numbness or a new symptom. Overall worsening or increased next-morning symptoms requires a smaller dose and an adjusted movement.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Side-lying external rotation
- Starting position
- Lie on the more comfortable side with the working shoulder uppermost. Support your head with a pillow. Keep the upper arm near your body, elbow bent to a right angle and forearm in front.
- Movement
- Keep the elbow near the body while gently rotating the forearm to lift your hand towards the ceiling within a small comfortable range. Lower slowly without rolling your trunk backwards.
- Starting amount
- Begin without a weight with 2–3 raises and returns. Each raise and return is one repetition. Increase only when this amount is well tolerated.
- Take care
- Do not use a dumbbell for this introductory version. The movement may be unsuitable for an unstable, recently dislocated or operated shoulder: confirm the choice before practising.
- When to stop
- Stop for slipping, marked apprehension, sharp pain or tingling. If symptoms remain increased or are worse the next morning, reduce the dose and ask for an adjustment.
How much should you do?
Start with 2–3 slow repetitions of one suitable movement. One controlled outward movement and return counts as one repetition. Pause and assess how the arm feels before considering another small set. A small starting dose is deliberate, not a challenge to exceed immediately.
If this is well tolerated, one or two repetitions can be added every few days. Progression is optional and individual. Change one element at a time; do not simultaneously add speed, range, weight and repetitions. Your own prescription may differ.
Chapter sources [1]
How should the shoulder respond?
Keep the movement manageable and controlled. Do not force a painful endpoint or stretch through a slipping sensation. Stop for sharp pain, marked apprehension, tingling, numbness or feeling unwell. Seek advice for new or persistent neurological symptoms.
The overall condition should not worsen, and the shoulder should not be worse the next morning. If discomfort stays increased, reduce the dose or range and ask for an adjustment. A movement that looks small on a drawing is not automatically suitable for every shoulder.
How does this become rehabilitation?
These examples explain starting movement; they are not a complete strength or return-to-sport programme. Rehabilitation may later include resistance, coordination and task-specific practice based on assessment. Progress is judged through useful function and the response afterwards.
Choose a practical goal such as dressing or comfortable reaching. Tell the physiotherapist which movement helps, which is difficult and how sleep or the next day changes. This information is more useful than forcing every exercise to match the picture.
In everyday life
Observe a short session
Before
Check restrictions and select an easy version.
During
Move slowly and stop for unusual signs.
After
Observe activities, sleep and the next morning.
Chapter sources [1]
How should you use the printable sheet?
Select only the exercises agreed for you. The PDF includes the instructions, starting dose, cautions and stopping rules, together with the general safety information. It is a reminder of the examples, not a personalised prescription.
Bring it to your appointment if you need a demonstration or modification. The illustrations show simplified starting and finishing positions. No maximum range is required. Videos remain planned; the text and drawings should not be presented as a clinically approved video programme.
Your questions
Must I do all three exercises?
No. Choose only movements suitable for your assessment and instructions. One appropriate exercise can be a starting point.
Chapter sources [1]
Should I add a weight to the rotation?
Not for this introductory version. Resistance requires a suitable progression and may be restricted after injury or surgery.
What if I am worse the next morning?
Reduce or pause the exercise and ask for an adjustment if symptoms remain increased. Do not keep increasing the dose.
Chapter sources [1]
Sources and references
- [1] NHS Inform · Exercises for shoulder problems
- [2] AAOS OrthoInfo · Shoulder trauma: fractures and dislocations
- [3] AAOS OrthoInfo · Chronic shoulder instability
- [4] AAOS OrthoInfo · Frozen shoulder
- [5] NHS · Shoulder pain
- [6] HAS · Épaule douloureuse et coiffe des rotateurs, mise à jour 2026
- [7] AAOS OrthoInfo · Rotator cuff tears
- [8] NHS · Heart attack
- [9] CGDIS Luxembourg · 112
Text updated on
Medical review: awaiting Hasib Selimovic.