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Addenbrookes Hospital
Outpatient Physiotherapy
Patient Information
Shoulder strengthening
exercises
















Document history
Authors Outpatient Physiotherapy
Department Cambridge University Hospitals NHS Foundation
Trust, Hills Road, Cambridge, CB2 0QQ
www.cuh.org.uk
Contact number 01223 245151
Publish/Review date September 2011/September 2014
File name Shoulder_strengthening_exercises
Version number/Ref 1/PIN2791
Innovation and excellence in health and care
Addenbrookes Hospital l Rosie Hospital
6 1


1. Scapula setting
Sit tall, gently pull your shoulder
blades back and down.

Hold for 10 seconds
Repeat ___ times


2. Static abduction
Stand sideways against a wall
with your upper arm close to
your side and elbow at a right
angle. Push your elbow into the
wall.

epeat ___ times R


3. Static flexion
Stand facing a wall. Keep your
upper arm close to the side with
lbow at a right angle. Push your e
ll, and relax.
epeat ___ times
at a
all, and
epeat ___ times
with your hands leaning
o a press up.
epeat ___ times
fist against the wa

R


4. Static extension
Stand with your back against
the wall. Keep your upper arm
close to the side and elbow
right angle. Push the elbow
back against the w
elax. r
R


10. Wall press-up

Standing
against the wall, d

R








Pain relief
To help us optimise your treatment, it is important that you
ave adequate pain relief. If you are suffering high h levels of
ice from your pharmacist or GP.
e. If
ful, please seek advice from
our physiotherapist or GP.
e a
physiotherapist, or to enquire about
appointments.
ent
r
ebsite at www.cuh.org.uk/outpatient-physio
pain, please seek adv

Further advice
Please be aware that this handout is to be used as a guid
ou find these exercises pain y
y

Contacts
Please contact our reception on 01223 216633 to leav
message for your

This information has been compiled by the
Physiotherapy team at Addenbrookes Hospital. You
may receive this information during an appointm
with a physiotherapist, from your GP or via ou
w


5 2


b) Begin with one end of the
band secured above shoulder
level. Grasp the end of the ban
with your arm away from your
body. Pull the band down and
across your body, bringing you
hand to the opposite hip. Hold
and slowly return. Keep your
back straight and your
bdomina
d
r


ls tight during the
epeat ___ times
t
m straight
ently in both
epeat ___ times
9. Weight-shift in standing
one arm, then repeat
epeat ___ times
a
movement.

R


8. Arm circles
Lie on your back, holding a ligh
weight. With your ar
p, circle g u
directions.

R




Stand with both your hands
supported on a table. Keeping the
elbows straight, shift your weight
ver on to o
to other side.

R





5. Theraband (rubber exercise
band) external rotation
Stand keeping your upper arm close t
your side and elbow at a right angle.
Hold a rubber exercise band. Pull the
o
ur forearm outwards.
epeat ___ times
tion
at a

ch.
epeat ___ times
7. Theraband diagonal


ovement.
Repeat ___ times
band by turning yo

R


6. Theraband internal rota
Stand keeping your upper arm
close to your side and elbow
right angle. Hold a rubber
xercise band. Pull the band

e
toward your stoma

R


patterns
a) Begin with one end of the
band secured below waist level.
Grasp the end of the band with
your hand at the opposite hip.
Pull the band upward and away
from your body. Hold and
slowly return. Keep your back
traight and your abdominals s
tight during the m

4 3