Corrective Exercises for Shoulders

Corrective exercises for the shoulders typically aim to address common issues like poor posture, muscle imbalances, weakness, limited range of motion, or joint instability. Below are categorized exercises based on common dysfunctions, with notes on form and progression.

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🔧 Common Shoulder Issues Corrective Exercises Address:

• Forward head and rounded shoulders (postural kyphosis)

• Scapular winging or dyskinesis

• Rotator cuff weakness or imbalance

• Limited thoracic mobility

• Impingement symptoms

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🔹 Postural Correction & Scapular Control

1. Wall Angels

Purpose: Improve scapular control and thoracic extension

How to:

• Stand with back, glutes, and head against the wall

• Arms up like a goalpost, elbows at 90°

• Slide arms up and down the wall while keeping contact

Reps: 2–3 sets of 10 reps

2. Scapular Retractions (Prone or Band)

Purpose: Strengthen mid/lower traps and rhomboids

How to:

• Prone: Lie face down, squeeze shoulder blades together without shrugging

• With band: Pull band apart with straight arms, squeezing shoulder blades

Reps: 2–3 sets of 12–15 reps

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🔹 Rotator Cuff Activation & Strength for Shoulders

3. External Rotation with Band (or Dumbbell)

Purpose: Strengthen infraspinatus and teres minor

How to:

• Elbow at 90°, tucked to your side

• Rotate arm outward against resistance

Reps: 2–3 sets of 10–15 reps

4. Internal Rotation with Band

Purpose: Strengthen subscapularis

How to:

• Elbow at 90°, rotate arm inward against resistance

Reps: 2–3 sets of 10–15 reps

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🔹 Thoracic Spine Mobility

5. Open Book Stretch

Purpose: Improve thoracic rotation

How to:

• Lie on side, knees bent

• Open top arm across body like opening a book

• Let chest rotate with the arm

Reps: 10 reps per side, hold each for 3–5 seconds

6. Foam Roller Thoracic Extensions

Purpose: Increase thoracic spine extension

How to:

• Lie on foam roller under mid-back

• Support head and extend over the roller

Reps: 2–3 sets of 8–10 gentle extensions

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🔹 Dynamic Stability & Functional Strength for Shoulders

7. Serratus Wall Slides with Resistance Band

Purpose: Strengthen serratus anterior, promote upward scapular rotation

How to:

• Resistance band loop around wrists

• Slide arms up wall keeping tension on band

Reps: 2–3 sets of 10–12 reps

8. Quadruped Shoulder Taps

Purpose: Build scapular stability and core control

How to:

• On hands and knees or in plank, alternate tapping opposite shoulder

• Minimize body sway

Reps: 2–3 sets of 10–20 taps per side

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🔹 Progression Tips

• Start with isometrics and control-focused exercises before adding weight

• Add resistance bands, light dumbbells, or cable machines as control improves

• Prioritize form and scapular movement over weight or speed

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Let me know which specific issue you have with your shoulder, I’m happy to create a corrective exercise for shoulders routine for you.