Painful Shoulder group 1-8 Page 1 of 4

1. Pendular exercises
Lean onto a table with your good arm, letting your
affected arm dangle forwards in front of you. Using
gentle movements of the body, let this arm swing
backwards, forwards, side to side, and in circles. The
more you lean your body forwards, the more you will
exercise the arm.

Complete 3x 1min 2-3 x Daily

2. Isometric shoulder external rotation

Sit or stand up straight next to a wall. Keep your
affected arm by your side and bend your elbow to 90
degrees. Place the back of your wrist against the wall.
Without moving your body, press your wrist into the
wall as if turning your forearm outwards. Hold this
position and then relax.
Complete 3x 10sec hold 2x daily

3. Wall press-up
Stand facing a wall, around one large stride away.
Place your hands on the wall around the same height
as your shoulders but slightly wider. Lean against the
wall, keeping a straight line from your head to your
feet. Bend your elbows, bringing your chest and hips
in towards the wall and pushing your elbows
outwards. Make sure your body stays straight. Push
through your hands to straighten your arms back out
again. Continue this movement. Note: the further
away your feet are from the wall, the harder the
exercise will be.

Complete 3sets of 10-15reps 2 x Daily

Painful Shoulder group 1-8 Page 2 of 4

4. Resisted low rows

Tie a resistance band around a solid object and hold
the ends in each hand. Stand on both legs with your
feet hips width apart, keeping a good upright posture.
Bend your elbows and pull the band back, squeezing
your shoulder blades together. Control the movement
as you return your hands to the start position. Keep
your core strong throughout this exercise.

Complete 3 sets of 10-15 reps 2 x Weekly

5. Arm wall walks

Take your hand out in front of you and place it up
against the wall. Walk your fingers all the way up the
wall as high as you can go. Make sure your shoulders
are pointing straight towards the wall and you do not
hunch your shoulders. Walk your fingers back down
to the starting position.

Complete 3sets of 10-15 reps 2 x Daily

 Painful Shoulder group 1-8 Page 3 of 4

1. Pendular exercises

Reps of 3 of 3 of 3 of 3 of 3 of 3 of 3

Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3

2. Isometric shoulder external rotation

Reps of 3 of 3 of 3 of 3 of 3 of 3 of 3

Sets of 2 of 2 of 2 of 2 of 2 of 2 of 2

Hold of 2 s of 2 s of 2 s of 2 s of 2 s of 2 s of 2 s

3. Wall press-up

Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3

4. Resisted low rows

Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3
 Painful Shoulder group 1-8 Page 4 of 4

5. Arm wall walks

Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3