Shoulder Exercises, Phase 4: Return to Activity

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Shoulder Exercises, Phase 4: Return to Activity

SH-4 · Version 1.0, October 2026

This is the final phase. It adds light overhead pressing, carries, and a real-world reaching drill, and works on the shoulder strength and control used in daily tasks. 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 15 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.

1. Standing Light Press to Overhead

Dose: 1 time a day, 10 reps
You need: Light dumbbells (2 to 5 pounds), water bottles, or soup cans

How to do it

1. Stand tall with feet hip-width apart. Hold a light weight in each hand at shoulder height, palms facing forward, elbows bent.
2. Set your shoulder blades DOWN and BACK first (like the cervical-scapular reset).
3. Slowly press the weights straight UP overhead. Arms finish straight up over the shoulders.
4. Stop before locking out hard. Do NOT shrug your shoulders to your ears at the top.
5. Slowly lower the weights back to shoulder height with control (3 seconds down). Do 10 reps.

Too hard? Try this: Use just water bottles or soup cans. Or press only one arm at a time. Or sit in a chair with back support.

Too easy? Try this: Use 5 to 10 pound weights. Or pause 2 seconds at the top. Or do alternating press (right then left).

2. Suitcase Carries

Dose: 1 time a day, 30 seconds per side, 3 rounds
You need: A single weight (5 to 15 pounds): a dumbbell, a kettlebell, or a heavy grocery bag

How to do it

1. Stand tall holding a weight in ONE hand at your side. Start light (5 to 10 pounds).
2. Set your shoulder blade DOWN and BACK. Do NOT let the loaded shoulder shrug up toward your ear.
3. Walk forward slowly for 30 seconds. Stay tall. Keep both shoulders level.
4. Rest 30 seconds. Switch hands and repeat for 30 seconds on the other side.
5. Rest 1 minute. Do 3 total rounds (each side, 3 times). If your posture breaks down, stop and rest.

Too hard? Try this: Use a lighter weight (3 to 5 pounds). Or shorten to 15 seconds per round.

Too easy? Try this: Use a heavier weight (10 to 20 pounds). Or increase to 45 seconds per round.

3. Banded W at Wall

Dose: 1 time a day, 12 reps with 3-second hold
You need: A light elastic band; a wall

How to do it

1. Stand with your back to a wall. Heels about 6 inches from the wall. Press your low back, mid back, and the back of your head gently into the wall.
2. Hold a light band between both hands, with hands shoulder-width apart in front of you. Elbows bent 90 degrees at shoulder height (W or goal-post position).
3. Press the BACKS of your forearms and elbows GENTLY into the wall.
4. Pull your hands apart against the band (small movement, only 4 to 6 inches), keeping arms in W shape. At the same time, pull your shoulder blades DOWN and BACK.
5. Hold 3 seconds. Slowly release. Do 12 reps.

Too hard? Try this: Use a lighter band. Or do 8 reps. Or skip the band and just do the wall W with shoulder blade squeeze.

Too easy? Try this: Use a heavier band. Or hold 5 seconds. Or slide arms slowly up the wall while keeping band tension.

4. Functional Reaching Drill

Dose: 1 time a day, 2 to 3 minutes total
You need: A shelf or cabinet at overhead height; a jacket or sweater

How to do it

1. Overhead reach (45 seconds): slowly reach to an overhead shelf or cabinet with the injured arm. Take an object down, put it back. Repeat 8 to 10 times. Keep your shoulder blade DOWN and BACK as you reach.
2. Cross-body reach (45 seconds): reach the injured arm across your body to touch the OPPOSITE shoulder, then the opposite hip (like reaching for the seatbelt). Repeat 8 to 10 times.
3. Behind-the-back reach (30 seconds): slowly reach the injured arm BEHIND your back toward your opposite shoulder blade (like tucking in a shirt or reaching for a back pocket). Hold each rep 3 seconds. Repeat 5 to 8 times.
4. Getting dressed drill (30 seconds): practice putting on a jacket, sweater, or coat using both arms naturally.
5. Notice where your form falls apart. That is what you keep working on after the program ends.

Too hard? Try this: Skip the behind-the-back portion if it is still painful. Or use lighter objects on the shelf.

Too easy? Try this: Hold a light weight (soup can) during the overhead reaches. Or reach to a higher shelf.