Shoulder Exercises: Advanced Stage Strengthening Patient
Exercise Sheet
These exercises can be done within your pain limits however they should not increase your pain. Your pain should not be severe but a little discomfort when exercising is ok. If you experience severe pain which lasts more than 30 minutes after you stop, reduce the force or frequency with which you are performing them.
As a guide start with the number of prescribed repetitions and sets. You can increase or decrease based on your pain.
Complete these exercises once per day.
Shoulder Flexion with Dumbbell
1 Stand holding onto a weight in your affected arm. Lift your arm up directly in front of you.
2 Return back to the start position.
3 Repeat 10-12 times, rest for one minute, repeat again 2-3 times.
90-90 External Rotation with Weight
1 Holding onto a weight. Stand with your arm at a right angle out to the side with your elbow bent to a right angle too.
2 Then rotate your hand towards the ceiling. Return to the starting position and repeat.
3 Repeat 10-12 times, rest for one minute, repeat again 2-3 times.
Further information
‘Managing My Musculoskeletal Health’ information leaflet is available or will be given to you by your physiotherapist if you are unable to access our digital self-management resources.
If you can access online resources, our physiotherapists recommend you use the self-help section of our website for information and support with specific MSK conditions and injuries
Our free NHS Mid and South Essex getUBetter app for an easy, safe and effective way to help you self-manage your MSK condition or injury.
If you feel you still need physiotherapy input, please complete a self-referral to the Physiotherapy team.
If you have any questions please contact the Care Co-ordination Centre on:
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