Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content
This phase adds resistance. It works on the rotator cuff (4 small deep muscles that control the shoulder joint) and strengthens the muscles around the shoulder blade and the front of the shoulder. 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. Each exercise is done 1 time a day (see each exercise's dose).
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-3/
Shoulder Exercises, Phase 3: Build Strength
SH-3 · Version 1.0, October 2026
This phase adds resistance. It works on the rotator cuff (4 small deep muscles that control the shoulder joint) and strengthens the muscles around the shoulder blade and the front of the shoulder. 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. Each exercise is done 1 time a day (see each exercise's dose).
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/band-external-rotation/#sh-3
1. Band External Rotation
Dose: 1 time a day, 12 reps each side You need: A light elastic band; a doorknob or sturdy anchor at elbow height
How to do it
Anchor the band to a doorknob at elbow height. Stand with the injured shoulder side AWAY from the anchor (so the band crosses in front of your body).
Hold the band in your injured-side hand. Elbow bent 90 degrees and tucked snugly into your side.
Place a rolled-up towel between your elbow and your side. (This keeps the elbow in the right position.)
Slowly rotate your forearm OUTWARD (away from your belly), keeping the elbow glued to the towel. Move only about 45 degrees.
Hold 2 seconds at the end. Slowly return. Do 12 reps. Switch sides.
Too hard? Try this: Use a lighter band. Or do 8 reps. Or skip the towel and just keep the elbow at your side.
Too easy? Try this: Use a heavier band. Or hold each rep 5 seconds at the end position.
Stop right away if
Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch 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/band-row/#sh-3
2. Band Rows
Dose: 1 time a day, 12 reps with 3-second hold You need: A light elastic band; a doorknob or sturdy anchor at chest height
How to do it
Anchor a band to a doorknob at chest height. Stand facing the anchor, feet hip-width apart.
Hold the ends of the band in each hand. Step back until you feel tension. Arms straight out in front of you at shoulder height.
Pull your shoulder blades DOWN and BACK first (squeeze them together).
Then pull the band toward you by bending the elbows. Elbows tuck along your sides, NOT flaring out.
Hold 3 seconds at the end. Slowly return. Do 12 reps.
Too hard? Try this: Use a lighter band. Or do 8 reps. Or do them one arm at a time.
Too easy? Try this: Use a heavier band. Or hold 5 seconds at the end position.
Stop right away if
Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch 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/band-internal-rotation/#sh-3
3. Band Internal Rotation
Dose: 1 time a day, 12 reps each side You need: A light elastic band; a doorknob or sturdy anchor at elbow height
How to do it
Anchor the band to a doorknob at elbow height. Stand with your injured shoulder side TOWARD the anchor (band pulls outward from your side).
Hold the band in your injured-side hand. Elbow bent 90 degrees, tucked into your side with a rolled towel between the elbow and your side.
Slowly rotate your forearm INWARD (toward your belly button), keeping the elbow glued to the towel.
Move only about 45 degrees inward, not all the way across the body.
Hold 2 seconds. Slowly return. Do 12 reps. Switch sides.
Too hard? Try this: Use a lighter band. Or do 8 reps.
Too easy? Try this: Use a heavier band. Or hold 5 seconds at the end position.
Stop right away if
Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch 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/wall-push-up-plus/#sh-3
4. Wall Push-Up Plus
Dose: 1 time a day, 10 reps with 2-second hold You need: A wall
How to do it
Stand facing a wall. Place both palms flat on the wall at shoulder height, slightly wider than shoulder-width apart.
Step back so your body is at a slight angle. Arms straight.
Slowly do a wall push-up: bend the elbows to bring your face toward the wall. Stop with elbows bent about 45 to 60 degrees.
Press back to start. THEN, at the top with arms straight, push your chest AWAY from the wall a tiny bit more by pushing your shoulder blades forward around the ribcage. This is the "plus."
Hold the "plus" 2 seconds. Relax. Do 10 reps.
Too hard? Try this: Skip the push-up part and only do the "plus" with arms straight. Or stand closer to the wall.
Too easy? Try this: Step further from the wall to increase the angle. Or progress to a counter push-up plus or knee push-up plus.
Stop right away if
Sharp shoulder pain.
Wrist pain that does not stop.
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.
SH-3 · Version 1.0, October 2026 · autoinjurychiropractic.com/rehab/shoulder/phase-3/
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