Shoulder Exercise

This following exercises are advised for patient with SEVERE shoulder pain.

Low Impact

This following exercises are advised for patient with SEVERE shoulder pain.

Pendulum Swing (Circle)


Pendulum Swing (Circle)

  1. Bend forward a little and let your injured arm hang straight down.
  2. This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
  3. Using the momentum from your hips and legs, guide the slightly swinging arm in circles that start small and gradually grow larger each day as pain allows.
  4. Do this exercise for 5 minutes.
  5. 5 reps daily.

Pendulum Swing (Straight)


Pendulum Swing (Straight)

  1. Bend forward a little and let your injured arm hang straight down.
  2. This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
  3. Using the momentum from your hips and legs, guide the slightly swinging arm back and forth like a pendulum.
  4. Do this exercise for 5 minutes.
  5. 5 reps daily.

Finger walk (Front)


Finger walk (Front)

  1. Facing the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
  2. The elbow should be bent, making a “v” with the arm.
  3. “Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
  4. Hold the stretch for 15 to 20 seconds.

Finger walk (Sides)


Finger walk (Sides)

  1. Standing side by side to the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
  2. The elbow should be bent, making a “v” with the arm.
  3. “Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
  4. Hold the stretch for 15 to 20 seconds.

Cross-the-body stretch


Cross-the-body stretch

  1. Bring the affected arm across the chest.
  2. The healthy arm helps this movement by holding the elbow of the affected arm.
  3. Hold the stretch for 15 to 20 seconds.

Shoulder Roll


Shoulder Roll (10 reps)

  1. Let the left arm hang down at the side of the body.
  2. Breathe in and lift the shoulder up toward the ear.
  3. Move the shoulder back, squeezing the shoulder blade towards the back.
  4. Exhale and drop the shoulder back.
  5. Move the elbow forward, feeling the stretch at the back of the shoulder.
  6. Repeat this 10 times.
  7. Repeat on the other shoulder.

Both Shoulder Roll


Both Shoulder Roll (10 reps)

  1. Let both arms hang down at the sides of the body.
  2. Breathe in and lift the shoulders up toward the ear.
  3. Move the shoulders back, squeezing the shoulders blade towards the back.
  4. Exhale and drop the shoulders back.
  5. Move the elbow forward, feeling the stretch at the back of the shoulders.
  6. Repeat this 10 times.

High Impact

This following exercises are advised for patient with MILD shoulder pain.

Wall Stretch


Wall Stretch

  1. Place your forearm on the wall, with your elbow horizontal to your shoulder.
  2. Take one step forward, while keeping your hand and arm firmly planted against the wall.
  3. Hold for 15 - 30 seconds.
  4. Repeat 2 - 3 times per side.

Shoulder stretch with towel


Shoulder stretch with towel

  1. Grasp a rolled-up towel firmly with both hands, as shown.
  2. Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
  3. Hold for about 30 seconds.
  4. Switch hands and repeat.

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