Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content
This phase builds on Phase 1 and works on waking up the muscles that control your shoulder blade (the scapula), plus stretching the back of the shoulder, which often gets tight. Get checked by a provider before you move to this phase. If you are our patient, your provider will show you any new exercise.
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.
How oftenDaily. Each session takes about 10 minutes. Exercises 3 and 4 are done a second time later in the day (about 3 minutes).
What "no pain" meansEach exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.
Do not use 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.
You cannot lift your arm above shoulder height because of sharp pain. Wait for provider clearance before starting.
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.
What comes next
Your provider decides when you move to the next phase.
Scan for this program online: autoinjurychiropractic.com/rehab/shoulder/phase-2/
Shoulder Exercises, Phase 2: Control and Mobility
SH-2 · Version 1.0, October 2026
This phase builds on Phase 1 and works on waking up the muscles that control your shoulder blade (the scapula), plus stretching the back of the shoulder, which often gets tight. Get checked by a provider before you move to this phase. If you are our patient, your provider will show you any new exercise.
How often: Daily. Each session takes about 10 minutes. Exercises 3 and 4 are done a second time later in the day (about 3 minutes).
What "no pain" means: Each exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.
Do not use 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.
You cannot lift your arm above shoulder height because of sharp pain. Wait for provider clearance before starting.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/wall-slide/#sh-2
1. Scapular Wall Slides
Dose: 1 time a day, 10 reps You need: A wall
How to do it
Stand with your back against a wall. Heels about 6 inches from the wall. Knees slightly bent.
Press your low back, mid back, and the back of your head GENTLY into the wall. Pull your belly button in slightly.
Place the BACKS of your hands and elbows against the wall, with elbows bent 90 degrees at shoulder height (like a goal-post or "W" shape).
Slowly slide your arms UP the wall while keeping the backs of your hands and elbows in contact with the wall. Go only as high as you can maintain contact.
Slowly slide back down to the goal-post position. Do 10 reps.
Too hard? Try this: Only slide halfway up. Or do them without the wall (just in front of a mirror) until shoulder allows wall contact.
Too easy? Try this: Add a 3-second hold at the top of each rep. Or hold a light band between your hands to create gentle outward tension.
Stop right away if
Sharp shoulder pain.
Pop or catch in the shoulder.
Numbness or tingling down the arm.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/prone-y-t-w/#sh-2
2. Prone T's and Y's
Dose: 1 time a day, 8 reps in each position You need: A mat or carpeted floor
How to do it
Lie face-down on a mat. Forehead resting on a small folded towel so you can breathe.
T position: stretch both arms straight out to the sides like a T, palms down (thumbs facing forward).
Gently lift both arms 2 to 4 inches off the floor by squeezing the muscles BETWEEN your shoulder blades. Hold 2 seconds. Lower slowly. Do 8 reps.
Y position: now move both arms forward and up about 45 degrees, so they form a Y with your body. Thumbs facing up.
Same motion: lift both arms 2 to 4 inches off the floor by squeezing between the shoulder blades. Hold 2 seconds. Lower. Do 8 reps.
Too hard? Try this: Lift only one arm at a time. Or skip the hold and just do the lift-lower motion.
Too easy? Try this: Hold light weights (1 to 3 pounds, or soup cans) in each hand. Or hold 5 seconds at the top.
Stop right away if
Sharp shoulder pain.
Numbness or tingling down the arm.
Sharp low back pain.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/sleeper-stretch/#sh-2
3. Sleeper Stretch
Dose: 2 times a day, 30-second hold each side You need: A mat or carpeted floor
How to do it
Lie on your INJURED side on a mat. Stack your hips and shoulders.
Bend your bottom-side (injured) arm up so the upper arm is straight out in front of you at shoulder height. The elbow bends 90 degrees with the forearm pointing toward the ceiling.
Use your TOP (uninjured) hand to GENTLY press the forearm of the bottom arm DOWN toward the mat.
Press slowly until you feel a stretch in the back of the bottom shoulder. Do NOT press into sharp pain.
Hold 30 seconds with slow belly breathing. Slowly release. Switch sides. Do 1 hold each side.
Too hard? Try this: Place a small pillow under your head for comfort. Or hold for only 15 seconds. Or press less firmly.
Too easy? Try this: Hold for 45 seconds. Or follow with cross-body stretch (pull the bottom arm across your chest with the top hand).
Stop right away if
Sharp shoulder pain.
Numb or tingly arm or hand.
A pop or grinding in the shoulder.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/cervical-scapular-reset/#sh-2
4. Cervical-Scapular Reset
Dose: 2 times a day, 10 reps You need: A chair, optional
How to do it
Sit or stand tall. Arms hanging at your sides relaxed.
Chin tuck: pull your head straight back, like making a double chin. Do NOT tilt your head up or down. Keep eyes level.
At the same time, gently squeeze your shoulder blades DOWN and BACK (like trying to slide them into your back pockets).
Hold both at the same time for 5 seconds. Keep breathing.
Slowly release. Rest 2 seconds. Do 10 reps.
Too hard? Try this: Do just the chin tuck without the scapular squeeze. Or do just the scapular squeeze without the chin tuck.
Too easy? Try this: Hold for 10 seconds per rep. Or do them with arms reaching slightly forward (like at a steering wheel).
Stop right away if
Sharp neck pain.
Dizziness.
Numbness or tingling down the arm.
A new headache that does not go away.
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.
SH-2 · Version 1.0, October 2026 · autoinjurychiropractic.com/rehab/shoulder/phase-2/
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