Best Exercises for A Recovering Shoulder Injury


A shoulder injury is no joke. Pain in the shoulder can inhibit us from doing so much throughout our days. You just never realize how much and how many different ways you use the shoulder until you have an injury there.

Luckily there are some great exercises to help you recover, strengthen the shoulders and get you back to your routine without irritating the injury any further.

Build Your Shoulder Up Back To Pre-Injury Condition with These 3 Isometric and 3 Strengthening Exercises

For those of you who don’t know what isometrics are, it’s basically when you ask a muscle/tendon to contract without moving the joint or changing the length of the muscle. Just like when you do a bicep flex in the mirror (I know you do).

Press into Your Belly

Yes it’s that simple, take the palm of your hand and press it right into your belly just like you’re signaling to someone that you’re hungry. Feel that flexion in the shoulder? Good, hold that for 30 seconds and repeat on the opposite side.

You May Also Like: Dynamic Stretching vs. Static Stretching

Back of the Hand to the Wall

Stand with your right shoulder touching the wall and with a straight arm, press the back of your right hand into the wall. Keep the tension for 30 seconds, release and repeat on the opposite side.

External Rotation

As you finish up that last exercise, stay in the position where your left shoulder is touching the wall. Now bring your right across the body and press your knuckles into the wall to where your arm is bent at a 90-degree angle. Hold for 30 seconds and repeat on the opposite side.

Shoulder Strengtheners

These are a few great shoulder exercises that will not only strengthen the shoulders, but they will also give them a good stretch for a better range of motion.

Prone Arm Lifts

Lie face down with your body in a straight line and relaxed. Reach your arms up overhead and place them on the floor. Now, raise the arms upward towards the ceiling as far as you can comfortably and hold for a few seconds, release, and repeat for 20 reps.

Cable Pull-Downs

For the sake of your muscles, please don’t ever do these behind the neck, this will destroy your shoulders. With that being said. Throw some resistance on the cables, stand up nice and tall and pull the bar directly in front of your head. Typically, this exercise is used to work the lats, but it does great things for the shoulders as well.



Who would have thought? Yes, push-ups are an amazing way to build strength and recover the shoulders, but if you feel you can’t do them from the toes quite yet, there’s no shame in doing them from the knees and working your way back up. Bust out as many as you can, rest, and repeat 1 more time.


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