Everyday life as it should be – thanks to fully functioning shoulders

Like all the other joints in the body, shoulders also need to be exercised to ensure they remain mobile and pain-free. Our physiotherapists explain how to keep your shoulders fit by mobilising and strengthening them with a series of simple exercises.

Exercises for shoulder mobilisation 

Passive mobilisation (flexion)

Mobilisation

  • The therapist bends your arm as far as it can go (maximum flexion) and holds it in this position for a few seconds

Recommended training:

  • 10–15 x per training session
Assisted mobilisation using a pole

Mobilisation

  • Active muscles: various, depending on the direction of movement
  • Important: stand up straight

Recommended training:

  • 10–15 x per training session
  • Variations: the pole can be moved in different directions
Lat pull-down

Stabilisation / strength

  • Active muscles: pectoralis major, biceps, trapezius muscles
  • Important: stabilise your lower body, keep your elbows close to your body

Recommended training:

  • 10 x per training session
  • Variations: the further apart your hands are, the harder your muscles have to work
Rowing

Mobilisation / strength

  • Active muscles: rear shoulder girdle muscles, rear deltoids and biceps
  • Important: sit up straight with your knees bent

Recommended training:

  • 10–15 x per training session
  • Variations: hold the weight for a few seconds, then slowly release the tension
Bodyblade

Coordination

  • Active muscles: rotator cuffs and biceps
  • Important: shake the blade forwards and backwards with your hand, without moving the rest of your body

Recommended training:

  • 10 x 10 seconds
  • Variations: hold the Bodyblade at a different angle
Asymmetrical push-ups (with medicine ball)

Strength / coordination

  • Active muscles: chest muscles, triceps, deltoids and rotator cuffs
  • Important: one hand is on the ball, while the other is positioned on the mat directly underneath the shoulder

Recommended training:

  • 10–15 x per training session
  • Variations: use different surfaces instead of the medicine ball, do the push-ups on your feet

Exercises for strong shoulders

Push-ups

Strength / coordination / mobility

  • Active muscles: chest muscles, triceps, deltoids
  • Important: keep your body in a straight line, don’t overextend your elbows

Recommended training:

  • 10 x per training session
  • Variations: on your fists, knees, without a bench, against a wall
Triceps dips

Stabilisation / strength

  • Active muscles: triceps, front and rear deltoids, large pectoral muscles
  • Important: don’t overextend your arms – bend your elbows slightly instead

Recommended training:

  • 10–15 x per training session
  • Variations: the further you stretch your legs out, the harder the exercise 
External rotation using an exercise band

Mobilisation / stabilisation / strength

  • Active muscles: rotator cuff
  • Important: stand up straight with your upper arms against your body

Recommended training:

  • 10–15 x per training session
  • Variations: use a thicker exercise band, vary the extent of the external rotation movement
Scaptions with weights

Mobilisation / strength

  • Active muscles: supraspinatus muscles
  • Important: stand with your feet shoulder-width apart, do not exceed a 45 degree angle

Recommended training:

  • 10 x per training session
  • Variations: heavier weights 
Dorsale capsule stretch

Mobilisation / stretching

  • Important: lift your arm to shoulder height, lay your hand on the opposite shoulder, then use your other hand to gently push your elbow towards your shoulder

Recommended training:

  • 2–3 x per day
  • Variations: stretch against a wall, change the angle 
Chest muscle stretch

Stretching

  • Important: push your elbow behind you until you feel the stretch in your chest muscle

Recommended training:

  • 2–3 x per day
  • Variations: place your arm against a door/wall and turn your upper body away from the door/wall until you feel the stretch