13 Shoulder Stabilization Exercises

Shoulder stability exercises are used in physical therapy to treat shoulder pain. Also known as scapular stabilization exercises, they help to manage shoulder pain, restore functional mobility, and help you regain normal use of your arm and shoulder.

The scapula, or shoulder blade, is the triangular-shaped bone on each side of your upper back. The socket of the shoulder joint is a part of the scapula.

A shoulder injury, arthritis, or other ailment can make it difficult to move your arm correctly. To compensate, people often use the shoulder blade to help move the arm. But doing so can lead to more pain, stiffness, and decreased range of motion. Fortunately, shoulder stability exercises can help.

This article provides a step-by-step guide to shoulder stability exercises commonly used in physical therapy.

Getting Started

Before starting shoulder stability exercises, there are a few things you should know. First, if this is a new injury or you experience pain at rest, talk to your healthcare provider before trying these exercises. If at any time you experience pain, stop exercising and seek professional medical advice.

The following shoulder exercises are recommended by the American Academy of Orthopaedic Surgeons (AAOS) for improving shoulder stability. AAOS offers the following tips:

• Start with 5 to 10 minutes of light exercises, such as walking.
• After warming up, stretch using the first two exercises below.
• Then do the strengthening exercises.
• Finish the workout by repeating the stretches from the beginning.

Your physical therapist may also recommend applying moist heat to your shoulder before getting starting. Ice is commonly recommended after exercise to reduce inflammation and ward-off post-exercise pain.

Pendulum Stretch

This stretch does not require any equipment other than a countertop or table. It works the deltoids, supraspinatus, infraspinatus, and subscapularis muscles. Avoid rounding your back or locking your knees while doing this exercise. 

1. Place one hand on a counter or table for support and lean forward.
2. Allow your other arm to hang freely at your side.
3. Gently swing your arm forward and back 10 times. 
4. Next, repeat the exercise by moving your arm side-to-side instead.
5. Repeat it again using a circular motion, completing 10 circles.
6. Repeat the entire sequence with the other arm. 

Do two sets of the series on each arm.

Crossover Arm Stretch

This stretch works the posterior deltoid, and you should feel it at the back of your shoulder. Do not pull or put pressure on your elbow during the stretch.

1. Keeping your shoulders relaxed, gently pull one arm across your chest as far as possible.
2. Using your opposite hand for support, hold on to your upper arm.
3. Hold for 30 seconds and then relax. 
4. Repeat with the other arm.

Repeat the cross-over arm stretch to complete four stretches on each arm. 

Passive Internal Rotation

This exercise requires a light stick, such as a yardstick or small broom, and works the subscapularis muscles. Avoid leaning over or twisting at the waist while doing this exercise. You should feel a gentle stretch at the front of your shoulder while doing this exercise.

1. Hold a stick behind your back with one hand and lightly grasp the other end of the stick with your other hand.
2. Gently pull the stick in a horizontal motion until you feel a passive stretch or slight pull in the front of the shoulder.
3. Hold for 30 seconds and then rest for 30 seconds.
4. Repeat on the other side.

Complete four repetitions of the passive internal rotation on each arm.

Passive External Rotation

This exercise uses the same stick as the passive internal rotation exercise. It works the infraspinatus and teres minor muscles. You should feel this stretch in the back of your shoulder. Try to keep your hips facing forward and avoid twisting at the waist while doing this exercise.

1. Hold the stick in front of your body with both hands about hip-width apart.
2. Keeping the elbow of the shoulder you are stretching against the side of your body, push the stick in a horizontal motion until you feel a gentle pull in the back of your shoulder. 
3. Hold the position for 30 seconds and then relax.
4. Repeat in the opposite direction. 

Complete four passive external rotation repetitions on each side. 

Sleeper Stretch 

To do this exercise, you will need to lie down on a firm flat surface. You can use a pillow under your head for support. It works the infraspinatus and teres minor muscles. You should feel this stretch in your outer upper back, behind your shoulder.

1. Lie on your side with the affected shoulder under you.
2. Your bottom arm should be in front of you and bent at a 90-degree angle. 
3. Using your other arm, push your forearm forward without bending your wrist.
4. When you feel a stretch in the back of your affected shoulder, stop.
5. Hold this position for 30 seconds, then relax your arm for 30 seconds.

Repeat the sleeper stretch four times up to three times a day.

Standing Row 

This strengthening exercise requires an elastic stretch band and works the middle and lower trapezius muscles. You should feel it at the back of your shoulder and upper back.

• Using an elastic band, tie the ends together to make a 3-foot-long loop and attach it to a doorknob, hook, or another stable object.
• Hold the band in one hand with your elbow bent at a 90-degree angle at your side. 
• Stand with your body facing the band, just far enough away so there isn’t any slack or pull in the elastic. 
• Keeping your arm close to your side, slowly pull your elbow straight back and squeeze your shoulder blades together as your pull.
• Slowly return your arm to the starting position.
• Repeat eight to 12 times. 

Complete three sets on each arm. This exercise can also be done with both arms at the same time using elastic exercise bands with handles. It can also be done using a weight machine at the gym or free weights.  

External Rotation with Abduction

This exercise requires an exercise band to work the infraspinatus and teres minor muscles. Make sure your elbow stays in line with your shoulder as you do this exercise. You should feel it at the back of your shoulder and upper back. Use the same elastic band loop as in the previous exercise (standing row).

1. Attach the loop to a doorknob, hook, or another stable object.
2. Stand holding the band with your elbow bent at a 90-degree angle, raised to shoulder height.
3. Keeping your shoulder and elbow level, slowly raise your hand until it is in line with your head.
4. Slowly return to the start position.
   
5. Repeat eight to 12 times.

Complete three sets on each arm. This exercise can also be done with both arms at the same time using elastic exercise bands with handles, a weight machine at the gym, or free weights.  

Internal Rotation

This exercise uses the same looped elastic band as the previous exercises. It works the pectoralis and subscapularis muscles, and you should feel it at your chest and shoulder.

1. Attach the loop to a doorknob, hook, or another stable object.
2. Stand so the band is to your side and use the arm closest to it. 
3. Hold the band with your elbow bent at a 90-degree angle in front of you.
4. Keep your elbow pressed into your side and bring your arm across your body.
5. Slowly return to the start position. 
6. Repeat eight to 12 times.

Complete three sets on each arm. This exercise can also be done using a weight machine at the gym.  

External Rotation 

Use the same elastic loop used in the previous exercises. This exercise works the infraspinatus, teres minor, and posterior deltoid muscles, and you should feel it in the back of your shoulder and upper back.

1. Attach the loop to a doorknob, hook, or another stable object.
2. Stand so the band is to your side and use the arm farthest from it. 
3. Hold the band with your elbow bent at a 90-degree angle in front of you.
4. Keeping your elbow close to your side, slowly rotate your arm outward, squeezing your shoulder blades together.
5. Slowly return to the starting position
6. Repeat eight to 12 times.

Complete three sets on each arm. This exercise can also be done using a weight machine.

Prone Row

This exercise is performed lying on your stomach on a bed. Slide to one side of the bed so that your arm is hanging straight down.

1. Slowly bend your elbow and lift your hand towards your armpit. The motion should feel like you are pulling on a rope to start a lawnmower.
2. As you raise your arm, your shoulder blade should slowly move backward and up.
3. When your hand is almost to your armpit, hold this position for one or two seconds.
4. Slowly lower back down to the starting position.
5. Repeat this motion for eight to 15 repetitions.

Complete three sets on each arm. This exercise can be made more challenging by holding a small weight or dumbbell in your hand.

Prone T

To perform the prone "T" (prone means to lie face down), lie on your stomach on the edge of a bed and hang your arm straight down. You can support your head with your opposite hand on your forehead.

1. While keeping your arm straight, slowly lift your arm out to the side and pinch your shoulder blade back towards your spine. You should feel like one-half of the letter "T."
2. Hold this position for one to two seconds, and then slowly lower back to the starting position.
3. Repeat this exercise for eight to 15 repetitions.

Complete three sets on both arms. This exercise can be made more challenging by holding a small weight or dumbbell in your hand.

Prone Y

The prone "Y" is done just like the prone "T" except that your arm forms the letter "Y" during the motion.

1. Start by lying on your stomach on a bed with your arm hanging down.
2. Slowly lift your arm up in a diagonal direction so that your shoulder blade pinches back behind you. Your thumb should be facing up toward the ceiling.
3. You should feel like one-half of the letter "Y" when you are in the uppermost position.
4. Hold this "Y" position for one to two seconds.
5. Slowly lower back down to the starting position.
6. Repeat eight to 15 repetitions.

Complete three sets on each arm. This exercise can be made more challenging by holding a small weight or dumbbell in your hand.

Prone I

Start the prone "I" in the same position as all the other scapular stabilization exercises. Simply lie on your belly with your arm hanging straight down.

1. Keep your elbow straight and raise your arm up overhead and slowly pinch your shoulder blade back.
2. Your arm should be next to your ear at the uppermost position.
3. Hold the position for one to two seconds.
4. Slowly return your arm to the starting position.
5. Repeat the exercise eight to 15 times.

Complete three sets on both arms. This exercise can be made more challenging by holding a small weight or dumbbell in your hand.

A Word From Verywell

Shoulder pain and dysfunction are common problems that your physical therapist can help you manage. Scapular stabilization exercises are a great way to regain normal control and use of your arm after a shoulder injury or surgery.

These exercises can be performed a few times per week to maintain appropriate strength and postural control of your shoulder to help prevent future problems.