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Shoulder Injury Exercises. What You Can Start Doing


Joint Mobility is the first part of treatment and the most important so that your problem doesn't return. Your joints need to have a restoration of their normal motion and glides.


Muscle Mobility and fascia or connective tissue treatment and releasing knots is next. Trigger point dry needling is very helpful and speeds up the recovery process.


Movement restoration to have normal muscle sequencing and firing patterns is now possible.


Prevention is our final part of care and this is related to our habits and behaviors. Can we protect our shoulder moving forward?




Master Trainer Jerod Langness assists us with your home program.



These are the exercises we recommend as part of your treatment program. Our goal of any treatment or program is to restore normal function that is pain free. Exercises should not cause pain.





Raise your arm with a stick. Make sure there is no pain with arm raising. 10 repetitions of 2 sets is a good start. Too much? Then drop down to 5 to 6 repetitions.





This is an exercise that you can do any time of day. It is about knowing where your resting scapular position is and frequently moving into this position. This is the strongest position of your shoulder complex where the muscles of the neck and shoulder are balanced, front to back. Do this repeatedly throughout the day for 5 to 6 repetitions at a time.





Single arm stretching in a doorframe to engage the muscles of the back of your shoulder will reduce chest muscle tension. Try 2 to 3 repetitions and hold for 5 to 6 seconds for each stretch. Focus on your shoulder blade moving backward, preventing your shoulder from rounding forward.


Work on these exercises for the next 1 to 2 weeks. We will look at progressing your shoulder exercises based on your follow up with your physical therapist.


For any questions you can email us at 


You can also all us at 719-596-5000 or text us at 719-249-5850.


Shoulder Injury Exercises. What You Can Start Doing