1. Codman pendulum
Leaning forward, let the arm hang relaxed and draw small circles, letting the movement come from your body.
Physiotherapy exercises
Shoulder: physiotherapy exercises
Here is a series of physiotherapy exercises targeting this area — Shoulder — to do at home. Each exercise lists its goal, sets and reps. With Physia, your physiotherapist can send these exercises in a personalised program and adjust the difficulty between sessions.
A home exercise series
2. Wall finger walk
Facing the wall, ‘walk’ your fingers up the wall as high as comfortable without pain, then come back down.
3. Scapular retraction
Sitting or standing, squeeze the shoulder blades together and down without shrugging, hold, then release.
This information is educational and does not replace professional medical advice. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury, or are recovering from surgery.
How to do these exercises
Warm up for a few minutes, perform each exercise slowly and without sharp pain, breathe normally and follow the sets and reps shown. If pain increases, stop and ask your physiotherapist for advice.
Are you a physiotherapist?
With Physia you can build these exercise programs in a few clicks, pick from an exercise library, send a printable PDF sheet, and track patient adherence between sessions.
Frequently asked questions
Shoulder: which physiotherapy exercises can I do at home?
Start with a simple, progressive routine like the series above, performed without sharp pain. A personalised program is best: with Physia Move, your physiotherapist sends you the right exercises and tracks your progress.
Are these exercises free and available as a PDF?
Yes, these examples are free to use. For tailored follow-up, Physia offers a free plan and lets your physiotherapist send the program in the app or as a printable PDF exercise sheet.