Home Exercise Library

Shoulder Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

A shoulder can be strained by the seat belt, the steering wheel or bracing for impact. These phases restore gentle motion first, then rotator cuff and shoulder blade strength, then everyday reaching and carrying.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your shoulder, collarbone, or upper arm. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs listed under red flags.
Your shoulder has sudden weakness (you cannot lift your arm against gravity), or it pops out, dislocates, or feels unstable. Your provider has not yet cleared you with imaging.
You have numbness, tingling, or weakness running down your arm or into your hand. This can be a nerve injury. Wait for provider clearance.
Your shoulder has sharp pain even at rest, or you cannot lift your arm at all on your own. Wait for provider clearance before starting.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will not stop.
Pain gets worse each day.
A new symptom you did not have when your provider first checked you.
You cannot control your bladder or bowels.
Sudden severe weakness lifting the arm (cannot raise it).
Shoulder popping out, dislocating, or feeling unstable.

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since your provider first checked you.
A new loud pop or catch in the shoulder during movement.
Hot, red, swollen shoulder (possible infection).

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.