Shoulder physiotherapy exercises

Active shoulder stability in supine positionActive shoulder stability in supine position, 3 sets, 10 repetitions per arm Anterior Elevation in Prone with StickAnterior elevation in prone with stick, 3 sets, 10 repetitions, controlled movement Anterior Serratus Strengthening with Elastic BandAnterior serratus strengthening with elastic band, 3 sets, 12 repetitions Archery Exercise with Scapular RetractionArchery exercise with scapular retraction, 3 sets, 12 repetitions per arm, controlled movement Assisted anterior elevation with stabilization at 180°Assisted anterior elevation with stabilization at 180°, 3 sets, 10 repetitions, manual assistance or stick Assisted Shoulder FlexionAssisted Shoulder Flexion, 3 sets, 10 repetitions, arm straight or slightly bent Assisted shoulder pull with resistance bandAssisted shoulder pull with resistance band, 3 sets, 8 repetitions Barbell RowBarbell rowing, 3 sets, 10 repetitions, tempo 2-0-2 Barbell Row for Shoulder StrengtheningBarbell rowing, 3 sets, 10 repetitions, tempo 2-0-2 Bilateral Plyometric External Rotation with BallBilateral plyometric external shoulder rotation with ball, 3 sets, 10 repetitions Bird dog with anterior serratus pushBird dog with anterior serratus push, 3 sets, 10 repetitions per side Bird dog with resisted shoulder flexionBird dog with resisted shoulder flexion, 3 sets, 10 repetitions per side, with elastic band Bird dog with shoulder flexion plyometricsBird dog with shoulder plyometrics, 3 sets, 8 repetitions per side Blackburns Exercise for Shoulder StrengtheningBlackburns, 3 sets, 10 repetitions, slow and controlled tempo Blackburns isometricBlackburns isometric, 3 sets, hold 20 seconds per position Bosu stability with anterior arm elevationBosu stability with anterior elevation, 3 sets, 10 repetitions, light dumbbells Bosu stability with military pressBosu stability with military press, 3 sets, 8 repetitions, 3 to 5 kg dumbbells Bosu Stability with Shoulder AbductionBosu stability with shoulder abduction, 3 sets, 10 repetitions Clap Push-upsClap push-ups, 3 sets, 6 repetitions, explosive tempo, 1-minute rest between sets Controlled Shoulder Press with Scapular StabilizationShoulder press with scapular control, 3 sets, 10 reps, stabilization Cross Elastic Band Row for ShouldersCross elastic band row, 3 sets, 12 repetitions Diagonal Flexion Shoulder Strengthening D1 with Resistance BandPNF D1 flexion with resistance band, 3 sets, 10 repetitions per arm Dolphin Push UpDolphin push up, 3 sets, 10 repetitions Dumbbell Military PressDumbbell military press, 3 sets, 10 repetitions, controlled tempo Dumbbell Press on SwissBallDumbbell press on SwissBall, 3 sets, 10 repetitions, tempo 2-0-2 Dumbbell Row for Shoulder StrengtheningDumbbell rowing, 3 sets, 10 repetitions, controlled tempo Dumbbell Shoulder Flexion StrengtheningDumbbell shoulder flexion strengthening, 3 sets, 10 repetitions, tempo 2-0-2 Dumbbell Upright RowDumbbell upright row, 3 sets, 10 repetitions, controlled tempo Dynamic External Rotation with Shoulder Elevation Using Resistance BandDynamic external rotation with shoulder elevation, 3 sets, 10 repetitions, with resistance band Dynamic External Shoulder Rotation with KettlebellDynamic external shoulder rotation with kettlebell, 3 sets, 10 repetitions per arm Dynamic hugs with resistance bandDynamic hugs with resistance band, 3 sets, 12 repetitions Dynamic Plank with Elastic Band for ShouldersDynamic plank with elastic band, 3 sets, 10 repetitions Dynamic Shoulder Arm Movement StrengtheningDynamic shoulder arm movement strengthening, 3 sets, 10 repetitions, controlled movement Eccentric Arm Lowering with Resistance BandEccentric arm lowering with resistance band, 3 sets, 8 repetitions, slow descent over 4 seconds Eccentric External Rotation of the Shoulder with Resistance BandEccentric external rotation of the shoulder with resistance band, 3 sets, 10 repetitions per arm Eccentric Lateral Raise with Elastic BandEccentric lateral raise with elastic band, 3 sets, 8 repetitions, slow return Eccentric Shoulder Abduction with Resistance BandEccentric shoulder abduction with resistance band, standing, 3 sets, 8 repetitions, slow descent over 4 seconds Eccentric shoulder flexion with dumbbellEccentric shoulder flexion with dumbbell, 3 sets, 8 repetitions, slow return over 4 seconds Eccentric strengthening of shoulder flexors with resistance bandEccentric strengthening of shoulder flexors with resistance band, 3 sets, 8 repetitions, slow controlled return phase Elastic Band Rowing for Back StrengtheningElastic band rowing, 3 sets, 12 repetitions Elevated Push-UpElevated push-up, 3 sets, 8 repetitions, hands elevated on a bench or step External rotation isometric shoulder exercise in side-lying positionExternal shoulder rotation isometric exercise, side-lying, elbow bent at 90°, 3 sets, 10 repetitions, hold for 5 seconds External Rotation Isometric Shoulder with Lateral StepExternal shoulder rotation isometric with lateral step, 3 sets, hold 10 seconds, rest 30 seconds External rotation isometric with lateral lungeExternal rotation isometric with lateral lunge, 3 sets, hold 10 seconds per side External shoulder rotation in quadruped with elastic bandExternal shoulder rotation in quadruped with elastic band, 3 sets, 10 repetitions per arm External shoulder rotation in RE2 with elastic bandExternal shoulder rotation in RE2 with elastic band, 3 sets, 10 repetitions External shoulder rotation in side-lying positionExternal shoulder rotation in side-lying position, 3 sets, 12 repetitions, with light dumbbell External shoulder rotation in side-lying with elastic bandExternal shoulder rotation in side-lying, elbow bent at 90°, 3 sets, 12 repetitions, with elastic resistance External shoulder rotation with elbow bent at 90° (isometric)External shoulder rotation, elbow bent at 90°, 3 sets, hold 10 seconds, manual or elastic resistance External shoulder rotation with resistanceDynamic external shoulder rotation with resistance, elbow bent at 90°, 3 sets, 10 repetitions, 5-second isometric hold at the end of movement External shoulder rotation with resistance band (RE2)External shoulder rotation RE2 with resistance band, 3 sets, 12 repetitions, controlled movement External Shoulder Rotation with Resistance Band, Elbow Bent at 90°External shoulder rotation with resistance band, elbow at 90°, 3 sets, 12 repetitions External shoulder rotation with squatExternal shoulder rotation with squat, 3 sets, 10 repetitions, resistance band External shoulder rotations with elastic bandExternal shoulder rotations with elastic band, 3 sets, 12 repetitions Football Touch Exercise with Medicine BallFootball touch exercise with medicine ball, 3 sets, 8 repetitions Forward Weight Projection with DumbbellForward weight projection, 3 sets, 10 repetitions, 2 kg dumbbell Front and Lateral Arm Raises with Light DumbbellsFront and lateral arm elevations, 3 sets, 10 repetitions per movement, with light dumbbells Front Elevation with DumbbellFront elevation with dumbbell, 3 sets, 10 repetitions, scapular control Frontal Dumbbell RaiseFrontal dumbbell raise, 3 sets, 10 repetitions, arms straight or slightly bent Full Can Shoulder AbductionFull can shoulder abduction, 3 sets, 10 repetitions, arms extended, no load or with light dumbbells High Diagonal Pull with Elastic for Shoulder AdductorsHigh diagonal pull with elastic for shoulder adductors, 3 sets, 10 repetitions per arm Horizontal Abduction Isometric Shoulder Exercise StandingHorizontal abduction isometric shoulder exercise, standing, 3 sets, hold 10 seconds, rest 30 seconds Horizontal Pull with ElasticHorizontal elastic pull, 3 sets, 12 repetitions, tempo 2-0-2 Horizontal Row on MachineHorizontal row on machine, 3 sets, 10 repetitions, tempo 2-0-2 Horizontal Row with Elastic Band on Unstable CushionHorizontal row with elastic band on unstable cushion, 3 sets, 12 repetitions Horizontal Shoulder AbductionHorizontal shoulder abduction, 3 sets, 12 repetitions, controlled movement Horizontal Shoulder Abduction Against GravityHorizontal shoulder abduction against gravity, 3 sets, 10 repetitions, arm extended, controlled movement Horizontal shoulder abduction with resistance bandHorizontal shoulder abduction with resistance band, 3 sets, 12 repetitions Horizontal shoulder flexion with dumbbellHorizontal shoulder flexion with dumbbell, 3 sets, 10 repetitions, controlled movement I Row with TRXI Row with TRX, 3 sets, 10 repetitions, controlled tempo Inclined push-up on ballInclined push-up on ball, 3 sets, 8 repetitions Inclined wall push-upInclined wall push-up, 3 sets, 10 repetitions, controlled tempo Internal Rotation Isometric with Lateral LungeInternal rotation isometric with lateral lunge, 3 sets, hold 10 seconds per side Internal Rotation Shoulder Stabilization with Elastic BandInternal shoulder rotation stabilization, 3 sets, 12 repetitions, with elastic band Internal Rotation Walking with Resistance BandInternal rotation walking with resistance band, 3 sets, 10 steps per arm Internal Rotator Strengthening of the Shoulder in Quadruped PositionInternal rotator strengthening in quadruped, 3 sets, 10 repetitions per arm, elbow bent at 90 degrees Internal shoulder rotation in side-lying positionInternal shoulder rotation in side-lying position, 3 sets, 12 repetitions, light dumbbell Internal shoulder rotation isometric against a wallInternal shoulder rotation isometric against a wall, 3 sets, hold 10 seconds, rest 20 seconds Internal shoulder rotation isometric exerciseInternal shoulder rotation isometric exercise, 3 sets, hold for 10 seconds, elbow bent at 90° Internal shoulder rotation isometric with elbow bent at 90°Internal shoulder rotation isometric, elbow bent at 90°, 3 sets, hold 10 seconds, 5 repetitions per set Internal shoulder rotation strengthening with gravityInternal shoulder rotation strengthening, 3 sets, 12 repetitions, slow and controlled movement Internal shoulder rotation with hand behind the backInternal shoulder rotation with hand behind back, 3 sets, 10 repetitions, controlled movement Isometric External Rotator Strengthening of the ShoulderIsometric strengthening of the external rotators of the shoulder, 3 sets, hold 10 seconds, rest 30 seconds Isometric Internal Rotation with Elbow Bent (90°)Isometric internal rotation of the shoulder joint, elbow at 90°, 3 sets, hold for 10 seconds, 5 repetitions per set Isometric Internal Shoulder Rotation in Side-LyingIsometric internal shoulder rotation in side-lying, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Serratus Anterior Strengthening Against a WallIsometric strengthening of the serratus anterior against a wall, 3 sets, hold for 20 seconds Isometric shoulder abduction against the wallIsometric shoulder abduction against the wall, 3 sets, hold 10 seconds, rest 30 seconds Isometric Shoulder Abduction at 30 DegreesIsometric shoulder abduction at 30°, 3 sets, hold 10 seconds, rest 30 seconds Isometric Shoulder Adduction Against WallIsometric shoulder adduction against wall, 3 sets, hold 10 seconds, rest 20 seconds Isometric Shoulder Depressor StrengtheningIsometric work for shoulder depressors, 3 sets, hold for 10 seconds, rest 20 seconds between sets Isometric Shoulder Extensor StrengtheningIsometric strengthening of shoulder extensors, 3 sets, hold 10 seconds, rest 30 seconds Isometric Shoulder Flexion with Forward LungeIsometric shoulder flexion with forward lunge, 3 sets, hold for 10 seconds per side Isometric Shoulder Strengthening with Arms Extended in I, Y, and TIsometric shoulder strengthening with arms extended in I, Y, and T, 3 sets, hold for 10 seconds per position Isometric strengthening of shoulder external rotators R1-R2-R3Isometric strengthening of shoulder external rotators R1-R2-R3, 3 sets, 10 seconds per position Isometric strengthening of shoulder flexors with resistance bandIsometric strengthening of shoulder flexors with resistance band, 3 sets, hold 10 seconds, rest 30 seconds Knee Push-UpsKnee push-ups, 3 sets, 10 repetitions, tempo 2-0-2 Lateral eccentric shoulder elevation with dumbbellLateral eccentric shoulder elevation with dumbbell, 3 sets, 8 repetitions, slow descent over 4 seconds Lateral Isometric Elevation for Serratus StrengtheningLateral isometric elevation for serratus, 3 sets, hold 10 seconds at the indicated angle Lateral plank with external shoulder rotation (plyometric)Lateral plank with external shoulder rotation (plyometric), 3 sets, 8 repetitions per arm Lateral plank with shoulder abductionLateral plank with shoulder abduction, 3 sets, 8 repetitions per side Lateral Raise in the Scapular Plane with DumbbellsLateral raise in the scapular plane with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Lateral shoulder elevation in inclineLateral shoulder elevation in incline, 3 sets, 10 repetitions, arm slightly bent Lateral shoulder elevation with dumbbellsLateral shoulder elevation with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Lateral shoulder flexion with light dumbbell in side-lying positionLateral shoulder flexion, 3 sets, 10 repetitions, arm extended, light dumbbell Lateral shoulder raises with dumbbellsLateral shoulder raises with dumbbells, 3 sets, 10 repetitions, arms slightly bent Letters with Swiss-ball, arms extendedLetters with Swiss-ball, arms extended, 3 sets, 8 letters per set Light Dumbbell Throwing Movement StrengtheningStrengthening the throwing movement, 3 sets, 10 repetitions, with a light dumbbell Low diagonal pull with resistance bandLow diagonal pull with resistance band, 3 sets, 10 repetitions per arm Lunge with Unilateral Horizontal Band PullUnilateral elastic band horizontal row with lunge, 3 sets, 10 repetitions per arm Medicine Ball Push-UpsMedicine ball push-ups, 3 sets, 8 repetitions Military Press with Resistance Band on SwissBallMilitary press with resistance band on SwissBall, 3 sets, 10 repetitions Multi-directional shoulder lifts with kettlebellMulti-directional shoulder lifts with kettlebell, 3 sets, 8 repetitions per direction Overhead Dumbbell LiftOverhead dumbbell lift, 3 sets, 10 repetitions, dumbbell 2-5 kg Overhead Press on SwissBall with Light DumbbellsOverhead press on SwissBall, 3 sets, 10 repetitions, light dumbbells Overhead Resistance LungeOverhead resistance lunge, 3 sets, 10 repetitions per leg, band held overhead Plank with External Shoulder Rotation with Resistance BandPlank with external shoulder rotation with resistance band (RE2), 3 sets, 10 repetitions per arm Plyometric External Shoulder Rotation with BallPlyometric external shoulder rotation with ball, 3 sets, 8 repetitions, explosive tempo Plyometric Shoulder Flexion Exercise at 90° with Weighted BallPlyometric shoulder flexion at 90°, 3 sets, 8 repetitions, with weighted ball Plyometric Shoulder Flexion with BallPlyometric shoulder flexion with ball, 3 sets, 8 repetitions PNF D2 Shoulder Extension with Resistance BandPNF D2 shoulder extension with resistance band, 3 sets, 10 repetitions per arm PNF D2 Shoulder Flexion with Resistance BandPNF D2 shoulder flexion with resistance band, 3 sets, 10 repetitions per arm Press up with towel for shoulder strengtheningPress up with towel, 3 sets, 10 repetitions Prone Shoulder Strengthening (RE2)Prone shoulder strengthening RE2, 3 sets, 10 repetitions, controlled movement Resistance Band Triple ExtensionResistance band triple extension, 3 sets, 10 repetitions Resistance Drop & Catch for the ShoulderResistance Drop & Catch, elbow bent at 90°, 3 sets, 8 repetitions, controlled movement Resisted Arm Movement with Elastic BandResisted arm movement with elastic band, 3 sets, 10 repetitions Resisted Throwing Movement with Elastic BandResisted throwing movement with elastic band, 3 sets, 10 repetitions Reverse Shoulder Shrug for Shoulder StrengtheningReverse shoulder shrug, 3 sets, 12 repetitions, tempo 2-0-2 Reverse shrug on chairReverse shrug on chair, 3 sets, 10 repetitions Rowing with StickRowing with stick, 3 sets, 12 repetitions, tempo 2-0-2 Scapular Plane Arm Elevation with DumbbellScapular plane arm elevation with dumbbell, 3 sets, 10 repetitions, tempo 2-0-2 Scapular Push-Ups on Unstable CushionScapular push-ups on unstable cushion, 3 sets, 12 repetitions Scapular RetractionScapular retraction, 3 sets, 12 repetitions, slow and controlled movement Scapular Retraction Isometric with Resistance BandScapular retraction isometric with resistance band, 3 sets, 10 repetitions, hold for 5 seconds Scapular Row with TRXScapular rowing with TRX, 3 sets, 10 repetitions, controlled tempo Scapular Stability in Multiple PlanesScapular stability in multiple planes, 3 sets, 10 repetitions in each plane (frontal, lateral, diagonal) Seated Military Press on MachineSeated military press on machine, 3 sets, 10 repetitions, tempo 2-0-2 Serratus Anterior Strengthening in Quadruped PositionSerratus anterior strengthening in quadruped, 3 sets, 12 repetitions Serratus anterior strengthening in waiter’s positionSerratus anterior strengthening in waiter’s position, 3 sets, 10 repetitions, controlled movement and scapular stability Shoulder Abduction in 'Empty Can' PositionEmpty can shoulder abduction, 3 sets, 10 repetitions, without weight or with light dumbbells Shoulder Abduction on Ball with ElasticShoulder abduction on ball with elastic, 3 sets, 10 repetitions Shoulder Abduction with External Rotation using a Resistance BandShoulder Abduction with External Rotation using a Resistance Band, 3 sets, 10 repetitions Shoulder Abduction with Light DumbbellsLight dumbbell shoulder abduction, 3 sets, 20 repetitions, slow and controlled tempo Shoulder Adduction Strengthening in Three ModalitiesShoulder adduction strengthening in three modalities, 3 sets, 10 repetitions per modality Shoulder Adduction with Resistance BandShoulder adduction with resistance band, 3 sets, 12 repetitions, controlled movement Shoulder circumduction with resistance band at 125° abductionShoulder circumduction with resistance band at 125° abduction, 3 sets, 10 repetitions Shoulder circumduction with resistance band, arm at 90° abductionShoulder circumduction with resistance band, arm at 90° abduction, 3 sets, 10 repetitions Shoulder Depression with DumbbellsShoulder depression with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Shoulder Depressor Strengthening with Swiss BallShoulder depressor strengthening with Swiss Ball, 3 sets, 10 repetitions Shoulder Elevation at ZenithShoulder elevation at zenith, 3 sets, 10 repetitions, controlled movement Shoulder Elevation at Zenith with Elastic BandShoulder elevation at zenith with elastic band, 3 sets, 10 repetitions Shoulder Extension in PNF D1 with Resistance BandPNF D1 shoulder extension with resistance band, 3 sets, 10 repetitions per arm Shoulder Extension with Elastic Band in External PlaneShoulder extension with elastic band in external plane, 3 sets, 10 repetitions Shoulder External Rotation with Ball for PlyometricsShoulder external rotation with ball, 3 sets, 8 repetitions per arm, explosive tempo Shoulder External Rotation with Resistance BandShoulder external rotation with resistance band, elbow bent at 90°, 3 sets, 12 repetitions Shoulder Flexion Against Manual ResistanceShoulder flexion against manual resistance, 3 sets, 10 repetitions Shoulder Flexion on Ball with ElasticShoulder flexion on ball with elastic, 3 sets, 10 repetitions Shoulder Flexion on Ball with Elastic on Inclined PlaneShoulder flexion on ball with elastic on inclined plane, 3 sets, 10 repetitions Shoulder Flexion with Elastic BandShoulder flexion with elastic band, 3 sets, 10 repetitions, controlled movement Shoulder Flexion with Elbow Bent at 90° and DumbbellShoulder flexion with elbow bent at 90° and dumbbell, 3 sets, 10 repetitions, controlled movement Shoulder Flexion with Light DumbbellsShoulder flexion with light dumbbells, 3 sets, 15 repetitions, slow tempo Shoulder Flexion with SwissBallShoulder flexion with SwissBall, 3 sets, 10 repetitions Shoulder Flexor Strengthening with Resistance BandShoulder flexor strengthening with resistance band, 3 sets, 10 repetitions, controlled movement Shoulder Forward Elevation with DumbbellShoulder forward elevation with dumbbell, 3 sets, 10 repetitions, tempo 2-0-2 Shoulder Isometric Extension with Rear LungeShoulder isometric extension with rear lunge, 3 sets, 10 repetitions per arm, hold for 5 seconds Shoulder Isometric Flexion Against a WallShoulder isometric flexion against a wall, 3 sets, hold 10 seconds, rest 30 seconds Shoulder Proprioception Alphabet with Light LoadShoulder proprioception alphabet, 3 sets, 2 complete alphabets per set, arm extended, light load (water bottle) Shoulder Proprioception with JerksShoulder proprioception with jerks, 3 sets, 10 repetitions Shoulder Protraction Against a WallShoulder protraction against a wall, 3 sets, 12 repetitions Shoulder stability in quadruped with lumbar rotationShoulder stability in quadruped with lumbar rotation, 3 sets, 8 repetitions per side Shoulder Stability with Medicine Ball Against the WallShoulder stability with medicine ball against the wall, 3 sets, 12 circles in each direction Shoulder Stabilization Against WallShoulder stabilization against wall, 3 sets, 10 repetitions, hold 5 seconds each Shoulder Stabilization at Zenith with BarShoulder stabilization at zenith with bar, 3 sets, hold for 30 seconds, micro-movements Shoulder Stabilization at Zenith with Extended ArmShoulder stabilization at zenith with extended arm, 3 sets, hold for 20 seconds, micro-movements or light load Shoulder stabilization in bridge with alternating arms left/rightShoulder stabilization in bridge, alternating left/right arm, 3 sets, 8 repetitions per arm Shoulder Stabilization in Bumper BridgeShoulder stabilization in bumper bridge, 3 sets, 10 repetitions, hold 3 seconds at the top Shoulder Stabilization in PlankShoulder stabilization in plank, 3 sets, 10 repetitions, 5-second hold Shoulder Stabilization in Quadruped PositionShoulder stabilization in quadruped position, 3 sets, 10 repetitions per arm Shoulder Stabilization JumpsShoulder stabilization jumps, 3 sets, 8 repetitions Shoulder stabilization with elastic band in slow rotationsShoulder stabilization with elastic band, 3 sets, 10 repetitions, slow rotational movements Shoulder stabilization with resistance band in abductionShoulder stabilization with resistance band in abduction, 3 sets, 8 micro-circles in each direction, arm extended overhead Shoulder Stabilization with TRXShoulder stabilization with TRX, 3 sets, 10 repetitions Shoulder strengthening in 4 directions with elastic bandShoulder strengthening in 4 directions with elastic band, 3 sets, 10 repetitions per direction Shoulder Strengthening Push-UpsPush-ups, 3 sets, 10 repetitions, tempo 2-0-2 Shoulder Throw Strengthening with Light BallLight ball shoulder throw strengthening, 3 sets, 10 repetitions per arm Shoulder Wall WalksShoulder wall walks, 3 sets, 10 repetitions per arm Simultaneous Shoulder Flexion and Abduction with DumbbellsSimultaneous shoulder flexion and abduction with dumbbells, 3 sets, 10 repetitions Slow Eccentric Push-UpsSlow eccentric push-ups, 3 sets, 8 repetitions, controlled descent over 4 seconds Snow Angel Isometric at 60°Snow Angel isometric at 60°, 3 sets, hold for 10 seconds, fixed resistance Snow Angel Isometric at 90°Snow angel isometric at 90°, 3 sets, hold for 10 seconds, fixed resistance Snow Angel Isometric in YSnow angel isometric in Y, 3 sets, hold 10 seconds, fixed resistance Squat with Horizontal Elastic RowSquat with horizontal elastic row, 3 sets, 10 repetitions Standing Diagonal Arm Elevation with Resistance BandStanding diagonal arm elevation with resistance band, 3 sets, 10 repetitions per side Standing Lateral Arm ElevationStanding lateral arm elevation, 3 sets, 10 repetitions per arm, arm slightly bent Standing Scapular Retraction and ExtensionStanding scapular retraction and extension, 3 sets, 12 repetitions Standing Shoulder Extension with Elastic BandStanding shoulder extension with elastic band, 3 sets, 12 repetitions SwissBall Push-UpsSwissBall push-ups, 3 sets, 8 repetitions, controlled tempo T-Y Row with TRXT-Y Row with TRX, 3 sets, 10 repetitions, controlled tempo Thoracic Opening Push-upThoracic opening push-up, 3 sets, 8 repetitions per side TRX Push-UpsTRX push-ups, 3 sets, 8 repetitions, tempo 2-0-2 Two-Handed Medicine Ball ThrowTwo-handed medicine ball throw, 3 sets, 10 repetitions Unilateral External Shoulder Rotator Strengthening with Resistance BandUnilateral external shoulder rotator strengthening, 3 sets, 10 repetitions per arm, with resistance band Unilateral Push-up Shoulder StabilityUnilateral push-up shoulder stability, 3 sets, 8 repetitions per side Unilateral serratus anterior strengthening in quadrupedUnilateral serratus anterior strengthening in quadruped, 3 sets, 10 repetitions per side Unilateral shoulder press with barbellUnilateral shoulder press with barbell, 3 sets, 8 repetitions per arm, tempo 2-0-2 Unilateral shoulder press with dumbbellUnilateral shoulder press with dumbbell, 3 sets, 10 repetitions per arm, tempo 2-0-2 Unilateral Shoulder Zenith RaiseUnilateral shoulder zenith raise, 3 sets, 10 repetitions per arm, controlled movement Wall Ball Press for ShoulderWall ball pressure, 3 sets, 12 repetitions Wall Ball Throw with Right ArmWall ball throw, 3 sets, 12 repetitions, right arm, scapular control Wall Isometric Shoulder ExtensionWall isometric shoulder extension, 3 sets, hold 10 seconds, rest 20 seconds Wall Push-Ups for the Serratus AnteriorWall push-ups for the serratus anterior, 3 sets, 12 repetitions Wall Push-Ups with Shoulder ProtractionWall push-ups with shoulder protraction, 3 sets, 10 repetitions Wall Squat with Arm ElevationWall squat with arm elevation, 3 sets, 10 repetitions Wide grip elastic band rowWide grip elastic band row, 3 sets, 12 repetitions, tempo 2-0-2 Y Pull with TRXY Pull with TRX, 3 sets, 10 repetitions, controlled tempo

Active Assisted Shoulder AbductionActive assisted shoulder abduction, 3 sets, 10 repetitions, controlled range of motion Active External Rotation of the ShoulderActive external shoulder rotation, 3 sets, 12 repetitions, no equipment Active External Shoulder Rotation with BallActive external shoulder rotation with ball, 3 sets, 10 repetitions Active Internal and External Rotation Mobilization of the Shoulder with SwissBallActive internal and external shoulder rotation mobilization with SwissBall, 3 sets, 12 repetitions per side Active Internal Shoulder Rotation MobilizationActive internal shoulder rotation mobilization, 3 sets, 12 repetitions Active mobilization of internal and external rotation of the shoulder at 90° flexionActive mobilization of internal and external shoulder rotation at 90° flexion, 3 sets, 12 repetitions Active shoulder abduction mobilization against a wallActive shoulder abduction mobilization against a wall, 3 sets, 10 repetitions Active shoulder abduction standingActive shoulder abduction standing, 3 sets, 10 repetitions, controlled lateral elevation Active shoulder elevationActive shoulder elevation, 3 sets, 10 repetitions, slow and controlled movement Active shoulder flexion mobilizationsActive shoulder flexion mobilizations, 3 sets, 10 repetitions Active shoulder flexion mobilizations with stickActive shoulder flexion mobilizations with stick, 3 sets, 10 repetitions Active shoulder hyperflexion mobilization with medicine ballActive shoulder hyperflexion mobilization with medicine ball, 3 sets, 10 repetitions Active Shoulder Internal Rotation MobilizationActive shoulder internal rotation mobilization, 3 sets, 12 repetitions Active-assisted external rotation with stick in supine positionActive-assisted external rotation with stick in supine, 3 sets, 10 repetitions Active-assisted shoulder flexionActive-assisted shoulder flexion, 3 sets, 10 repetitions, maximum range without pain Active-assisted shoulder flexion with stickActive-assisted shoulder flexion with stick, 3 sets, 10 repetitions Active-passive External Shoulder Rotation MobilizationActive-passive external shoulder rotation mobilization, 3 sets, 10 repetitions, elbow bent at 90° Active-passive shoulder flexion mobilizationActive-passive shoulder flexion mobilization, 3 sets, 10 repetitions Active-passive shoulder flexion with pulleyActive-passive shoulder flexion with pulley, 3 sets, 10 repetitions Anterior arm elevation in inclineInclined anterior arm elevation, 3 sets, 10 repetitions, no load Anterior elevation on the scapular plane without loadAnterior elevation on the scapular plane, 3 sets, 10 repetitions, no load Anterior Gliding Elevation on WallAnterior gliding elevation on wall, 3 sets, 10 repetitions Anterior Shoulder Elevation in Inclination with Bent ElbowAnterior shoulder elevation in inclination, bent elbow, 3 sets, 10 repetitions Anterior shoulder elevation in supine positionAnterior shoulder elevation in supine position, 3 sets, 10 repetitions, slow and controlled movement Anterior shoulder elevation with elbow bent at 90° in the scapular planeAnterior shoulder elevation, elbow bent at 90°, in the scapular plane, 3 sets of 10 repetitions Assisted Active External Rotation of the ShoulderAssisted active external rotation of the shoulder, 3 sets, 10 repetitions Assisted Active Internal Shoulder RotationAssisted active internal shoulder rotation, 3 sets, 10 repetitions Assisted Active Shoulder Flexion Mobilization with PhysiotherapistAssisted active shoulder flexion mobilization with physiotherapist, 3 sets, 10 repetitions Assisted Active Shoulder MobilizationAssisted active shoulder mobilization, 3 sets, 10 repetitions, help with opposite hand Assisted External Rotation Mobilization of the Shoulder with a StickActive-assisted external shoulder rotation mobilization, 3 sets, 10 repetitions, with a stick Assisted External Shoulder Rotation in RE2 PositionAssisted external rotation in RE2 position, 3 sets, 10 repetitions, manual or stick assistance Assisted shoulder mobility with stick behind the headAssisted shoulder mobility with stick behind the head, 3 sets, 10 repetitions Assisted Shoulder RotationsAssisted shoulder rotations, 3 sets, 10 repetitions per shoulder Backhand mobilityBackhand mobility, 3 sets, 8 repetitions per arm Backward Traction Throwing Movement for the ShoulderBackward traction throwing movement, 3 sets, 10 repetitions, scapula control Child's pose with shoulder elevationsChild's pose with shoulder elevations, 3 sets, 10 repetitions End of track flexion mobilizationEnd of track flexion mobilization of the shoulder, 3 sets, 8 repetitions, slow and controlled movement External rotations of the contracted/relaxed shoulderExternal shoulder rotators, 3 sets, 10 repetitions, no equipment External shoulder rotation at 45° abductionExternal shoulder rotation at 45° abduction, 3 sets, 10 repetitions, slow and controlled movement External shoulder rotation in abduction at 90°External shoulder rotation in abduction at 90°, 3 sets, 10 repetitions, slow and controlled movement External shoulder rotation in extension with resistance bandExternal shoulder rotation in extension with resistance band, 3 sets, 10 repetitions External shoulder rotation in supination with stickExternal shoulder rotation in supination with stick, 3 sets, 10 repetitions External shoulder rotation mobility against gravityExternal shoulder rotation mobility against gravity, 3 sets, 10 repetitions, slow and controlled movement External shoulder rotation on external trackExternal shoulder rotation on external track, 3 sets, 12 repetitions, slow and controlled movement Glenohumeral DistractionGlenohumeral distraction, 3 sets, 10 repetitions, slow and controlled movement Internal shoulder rotation with hand in the back to the lumbar regionInternal shoulder rotation, hand in the back to the lumbar region, 3 sets, 10 repetitions per arm Mobilisation at the end of shoulder extension with elbows bentEnd-of-range shoulder extension mobilization with elbows bent, 3 sets, 10 repetitions Overhead Paddle Shoulder MobilizationOverhead paddle shoulder mobilization, 3 sets, 10 repetitions Overhead Shoulder Press with StickOverhead shoulder press with stick, 3 sets, 10 repetitions, slow and controlled movement Passive Abduction and Decoaptation Mobilizations of the ShoulderPassive shoulder abduction and decoaptation mobilizations, 3 sets, 10 repetitions, controlled range of motion Passive Mobilizations of the Shoulder AbductorsPassive mobilizations of the shoulder abductors, 3 sets, 10 repetitions, controlled range of motion Passive scapula mobilizationsPassive scapular mobilizations, 3 sets, 10 repetitions in each direction Passive Shoulder External RotationPassive shoulder external rotation, 3 sets, 10 repetitions, controlled range of motion Passive Shoulder Flexion MobilizationPassive shoulder flexion, 3 sets, 10 repetitions, controlled range of motion Plank with reflex work on the right/left on BlazepodPlank with reflex work on the right/left on Blazepod, 3 sets, 8 touches per hand Prone Shoulder Extension with StickProne shoulder extension with stick, 3 sets, 10 repetitions Rhomboid StretchRhomboid stretch, 3 sets, hold for 30 seconds per side Scapular Protraction and RetractionScapular protraction/retraction, 3 sets, 12 repetitions, slow and controlled movement Scapular Protraction and Retraction with SwissBallActive-assisted scapular protraction/retraction with SwissBall, 3 sets, 10 repetitions Scapular Protraction with StickScapular protraction with stick, 3 sets, 10 repetitions Shoulder Abduction with Contraction and RelaxationShoulder abduction with contraction and relaxation, 3 sets, 8 repetitions Shoulder Arc Circle MobilizationShoulder arc circle mobilization, 3 sets, 10 repetitions Shoulder Articular TrappingShoulder articular trapping, 3 sets, 10 repetitions, slow and controlled movement Shoulder Circumduction in Abduction at 90° on Swiss BallShoulder circumduction in abduction at 90° on Swiss Ball, 3 sets, 10 circles in each direction Shoulder Circumduction Mobilization with StickShoulder circumduction mobilization with stick, 3 sets, 10 circles in each direction Shoulder Circumduction Mobilization with SwissballShoulder circumduction mobilization with Swissball, 3 sets, 10 circles in each direction Shoulder Decoupling with TorqueShoulder decoupling with torque, 3 sets, 8 repetitions, slow and controlled movement Shoulder Flexion Mobilization with TableShoulder flexion mobilization with table, 3 sets, 10 repetitions Shoulder Flexion Rotation with ElasticShoulder flexion rotation with elastic, 3 sets, 10 repetitions, maximum allowed range Shoulder Helicopter Mobilization with StickShoulder helicopter mobilization, 3 sets, 10 full rotations Shoulder Mobilization with Obstacle PassageShoulder mobilization with obstacle passage, 3 sets, 8 repetitions Shoulder Mobilization with Swiss BallShoulder mobilization on Swiss Ball, 3 sets, 10 repetitions Shoulder Proprioception with Medicine BallShoulder proprioception with medicine ball, 3 sets, 10 controlled movements Shoulder Reflex Training with BlazepodShoulder reflex movement training with Blazepod, 3 sets, 8 repetitions per arm Shoulder Rotation Behind the Head and Back with Resistance BandShoulder rotation behind the head and back with resistance band, 3 sets, 8 repetitions per arm Shoulder Rotation Mobilization Behind the Head and BackShoulder rotation mobilization behind the head and back, 3 sets, 8 repetitions, progressive range of motion Shoulder Tapping PlankShoulder tapping plank, 3 sets, 10 repetitions per side Side-Lying External Shoulder RotationSide-lying external shoulder rotation, 3 sets, 12 repetitions, slow and controlled movement Spider Mobilization in Shoulder FlexionSpider mobilization in shoulder flexion, 3 sets, 8 repetitions Standing Shoulder CircumductionsStanding shoulder circumductions, 3 sets, 10 repetitions in each direction SwissBall Dumbbell Bench Press with Different WeightsSwissBall dumbbell bench press with different weights, 3 sets, 10 repetitions, movement control Trunk Rotation in Quadruped PositionTrunk rotation in quadruped position, 3 sets, 8 repetitions per side Unilateral scapular protraction and retraction with resistance bandUnilateral scapular protraction/retraction with resistance band, 3 sets, 10 repetitions per side Wall Angel Sitting PositionWall angel sitting position, 3 sets, 10 repetitions

90° Shoulder Abduction Oscillation Bar, Hand in Pro-supination90° shoulder abduction oscillation bar, hand in pro-supination, 3 sets, 10 controlled oscillations 90° Shoulder Flexion Oscillation Bar, Hand in Pro-supination90° shoulder flexion oscillation with hand in pro-supination, 3 sets of 10 controlled oscillations Alternating Isometric Rotator Contractions of the ShoulderAlternating isometric contractions of the internal and external shoulder rotators, 3 sets, 8 repetitions of 5 seconds per side Ball Passing Around the HeadBall passing around the head, 3 sets, 10 rotations in each direction, with a light ball Ball Reception Exercise for the ShoulderBall reception exercise, 3 sets, 10 repetitions Closed Kinetic Chain Shoulder StabilizationClosed kinetic chain shoulder stabilization, 3 sets, 10 repetitions, 5-second hold Closed Kinetic Chain Shoulder Stabilization with RotationClosed kinetic chain shoulder stabilization with rotation, 3 sets, 8 repetitions Closed-chain shoulder proprioception on tableClosed-chain shoulder proprioception on table, 3 sets, 10 slow movements Controlled Plyometric Throw for the ShoulderPlyometric throwing movement, 3 sets, 8 repetitions, controlled execution Elastic Band Weight Throwing ExerciseElastic band weight throwing exercise, 3 sets, 10 repetitions per arm, slow and controlled movement External Rotation Shoulder Stabilization with Elastic BandExternal rotation shoulder stabilization with elastic band, 3 sets, 10 repetitions, controlled maximum range of motion External Rotation Shoulder Stabilization with Micro-CirclesExternal rotation shoulder stabilization, extended arm, 3 sets, 30 seconds hold with micro-circles External shoulder rotation mobility (end of RE2)External shoulder rotation mobility (end of RE2), 3 sets, 8 repetitions, slow and controlled movement External shoulder rotation with destabilization using elastic bandExternal shoulder rotation with destabilization, 3 sets, 10 repetitions, light elastic band Facial Drop Shoulder ProprioceptionFacial drop shoulder proprioception, 3 sets, 8 repetitions, slow and controlled execution Facial Position Shoulder StrengtheningFacial position shoulder strengthening, 3 sets, 8 repetitions, slow and controlled tempo Internal and External Shoulder Rotation Proprioception with StickInternal and external shoulder rotation proprioception with stick, 3 sets, 10 slow repetitions Internal and External Shoulder Rotation Reflex Training with BlazepodInternal and external shoulder rotation reflex training with Blazepod, 3 sets, 8 repetitions per direction Kneeling Dynamic PlankKneeling dynamic plank, 3 sets, 10 repetitions per arm Military Press with DestabilizationMilitary press with destabilization, 3 sets, 8 repetitions per arm, slow and controlled tempo Open Chain Shoulder ProprioceptionOpen chain shoulder proprioception, 3 sets, 10 repetitions, slow and controlled movement Overhead Shoulder Elevation with DestabilizationOverhead shoulder elevation with destabilization, 3 sets, 8 repetitions, slow control Plank with Blazepod for Shoulder StabilityPlank with Blazepod for shoulder stability, 3 sets, 30 seconds, alternating hands to touch Blazepods Proprioception with Overhead Shoulder MovementOverhead shoulder proprioception, 3 sets, 8 repetitions, slow and controlled movement Proprioception: Shoulder Arm MovementProprioception shoulder arm movement, 3 sets, 8 repetitions, slow and controlled execution Reflex and Left/Right Dissociation Training with BlazepodReflex and left/right dissociation training with Blazepod, 3 sets, 8 repetitions per side Scapular Push-UpsScapular push-up, 3 sets, 10 repetitions, slow and controlled movement Semi-Open Chain Shoulder ProprioceptionSemi-open chain shoulder proprioception, 3 sets, 10 repetitions Shoulder Abduction with Motor ControlShoulder abduction with motor control, 3 sets, 10 repetitions, slow and controlled movement Shoulder External Rotation Stabilization at 90° AbductionExternal rotation shoulder stabilization at 90° abduction, 3 sets, hold for 10 seconds, light resistance Shoulder Flexion Oscillation at 90°Shoulder flexion oscillation at 90°, 3 sets, 10 controlled oscillations Shoulder Plyometrics with Swiss BallShoulder plyometrics with Swiss Ball, 3 sets, 10 repetitions Shoulder Proprioception Exercise: Throwing MovementProprioception throwing movement, 3 sets, 10 repetitions, slow and controlled execution Shoulder Proprioception with Elastic BandShoulder proprioception with elastic band and physiotherapy, 3 sets, 10 repetitions Shoulder Proprioception with Manual DestabilizationShoulder proprioception with manual destabilization, 3 sets, 30 seconds per arm Shoulder Proprioception with Oscillation Bar on Unipedal Stand on BosuShoulder proprioception with oscillation bar on unipedal stand on bosu, 3 sets, 30 seconds per side Shoulder Proprioception with StickShoulder proprioception exercise with stick, 3 sets, 10 repetitions Shoulder Proprioception with Swiss BallShoulder proprioception with Swiss Ball and physiotherapy, 3 sets, 30 seconds per arm Shoulder Proprioception with Weight TransferShoulder proprioception with weight transfer, 3 sets, 10 repetitions Shoulder Proprioception with Y and F Elastic BandShoulder proprioception with elastic band forming Y and F, 3 sets, 10 repetitions per direction Shoulder Proprioception with Y and F StickShoulder proprioception with Y and F stick, 3 sets, 8 repetitions per direction Shoulder Stability in Arm Position StandingShoulder stability in arm position, standing, 3 sets, hold for 20 seconds, small controlled movements of the arm or trunk Shoulder Stabilization at ZenithShoulder stabilization at zenith, 3 sets, 8 repetitions, arm extended overhead Shoulder stabilization at zenith with light weightsShoulder stabilization at zenith with light weights, 3 sets, hold for 20 seconds, micro-circles or perturbations Shoulder stabilization in flexion with weighted elastic bandShoulder flexion stabilization with weighted elastic band, 3 sets, 10 repetitions, slow and controlled movement Shoulder stabilization on trampolineShoulder stabilization on trampoline, 3 sets, 30 seconds per arm Shoulder stabilization on trampoline supportShoulder stabilization on trampoline support, 3 sets, 30 seconds Shoulder Stabilization Push-UpShoulder stabilization push-up, 3 sets, 8 repetitions, 3-second hold in lowered position Shoulder stabilization with kettlebellShoulder stabilization with kettlebell, 3 sets, 8 repetitions, 5-second hold per repetition Single-leg Dumbbell Shoulder StabilizationSingle-leg dumbbell shoulder stabilization, 3 sets, hold for 20 seconds per side Standing Internal Shoulder Rotation with Elastic BandStanding internal shoulder rotation with elastic band, 3 sets, 10 repetitions, slow movement, elbow fixed to the body Stick Reception Plank for Shoulder ProprioceptionStick reception plank, 3 sets, 8 repetitions per arm Throwing and catching a ball against a wall with the dominant armThrowing and catching a ball against a wall, 3 sets, 12 repetitions, dominant arm Walking with Arm Raised to Zenith for Shoulder StabilizationWalking with arm at zenith, 3 sets, 30 seconds, maintaining shoulder stability Walking with Arms Extended OverheadWalking with arms overhead, 3 sets, 10 meters, arms extended above the head Walking with External Shoulder Rotation Stability at 90°Walking with external shoulder rotation stability at 90°, 3 sets, 10 repetitions Wall Ball Throw for ShoulderWall ball throw, 3 sets, 8 repetitions, explosive movement with quick return

Anterior Shoulder Stretch on BoxAnterior shoulder stretch on box, 3 sets, hold 30 seconds per side Cross-Body Shoulder StretchCross-body shoulder stretch, 3 sets, hold 20 seconds per arm External Rotation Stretch of the Shoulder with Bent ElbowExternal shoulder rotation stretch, elbow bent at 90°, 3 sets, hold 30 seconds, manual assistance or stick Internal shoulder rotation against a wallInternal shoulder rotation against a wall, 3 sets, 10 repetitions, hold for 3 seconds at the end of the movement Latissimus Dorsi StretchLatissimus dorsi stretch, 3 repetitions of 30 seconds per side Passive Stretch of the Pectoralis MinorPassive stretch of the pectoralis minor, 3 sets, hold 30 seconds per side Posterior shoulder capsule stretchPosterior shoulder capsule stretch, 3 sets, hold 30 seconds per side Stretching of the anterior shoulderStretching of the anterior shoulder, 3 sets, hold for 30 seconds each side Triceps StretchTriceps stretch, 3 sets, hold 30 seconds per arm

Lunges with Shoulder StabilizationLunges with shoulder stabilization, 3 sets, 8 repetitions per leg, slow tempo