Best Shoulder Stabilization Exercises for Strength and Pain Relief

Shoulder pain and instability can make everyday tasks like reaching, lifting, or even sleeping uncomfortable or difficult. Fortunately, shoulder stabilization exercises, also known as scapular stabilization exercises, can help restore functional mobility, build strength, and improve control over your shoulder movement.

Whether you’re recovering from an injury, managing arthritis, or just looking to improve posture and strength, these 13 physical therapist-approved exercises are a great place to start.

Before beginning any new exercise program, especially if you're dealing with pain, talk to a healthcare provider or physical therapist to ensure it’s safe for you.

Warm-Up First

Before jumping into your shoulder routine:

• Walk or do light cardio for 5–10 minutes

• Start with gentle stretches

• End the session with cool-down stretches and optional icing to reduce inflammation

1. Pendulum Stretch

Targets: Deltoids, rotator cuff

• Lean forward, support yourself with one hand on a table

• Let your other arm hang loosely

• Swing your arm: forward/back, side-to-side, then in small circles

• Do 10 reps in each direction per arm

• Complete 2 sets

2. Crossover Arm Stretch

Targets: Posterior deltoid

• Bring one arm across your chest

• Use your other hand to support your upper arm

• Hold for 30 seconds

• Repeat 4 times per arm

3. Passive Internal Rotation

Targets: Subscapularis

• Hold a stick behind your back

• Use your opposite hand to gently pull the stick horizontally

• You should feel a stretch in the front of your shoulder

• Hold for 30 seconds; rest for 30

• Repeat 4 times per side

4. Passive External Rotation

Targets: Infraspinatus, teres minor

• Hold a stick in front of you with both hands

• Push the stick to one side while keeping your elbow at your side

• Hold for 30 seconds; relax

• Repeat 4 times per side

5. Sleeper Stretch

Targets: Rotator cuff

• Lie on your side with the affected shoulder down

• Bend your elbow 90 degrees

• Gently push your forearm forward using your top hand

• Hold for 30 seconds; relax for 30

• Repeat 4 times; up to 3 sessions a day

6. Standing Row (Resistance Band)

Targets: Mid/lower trapezius

• Secure a resistance band to a stable object

• Hold the band with your elbow bent at 90 degrees

• Pull straight back, squeezing shoulder blades

• Return to start slowly

• Do 8–12 reps; 3 sets per arm

7. External Rotation with Abduction

Targets: Infraspinatus, teres minor

• With band anchored, hold with elbow bent and raised to shoulder level

• Rotate your arm upward like opening a door

• Return slowly

• Do 8–12 reps; 3 sets per arm

8. Internal Rotation (Resistance Band)

Targets: Subscapularis, chest

• Stand with the band at your side

• Keep elbow tight to your body and pull band across your chest

• Return slowly

• Do 8–12 reps; 3 sets per arm

9. External Rotation (Resistance Band)

Targets: Infraspinatus, posterior deltoid

• Stand with the band anchored opposite your working arm

• Pull the band away from your body while keeping elbow tight to your side

• Return to start

• Do 8–12 reps; 3 sets per arm

10. Prone Row

Targets: Rhomboids, trapezius

• Lie on your stomach on a bed with one arm hanging down

• Bend your elbow and pull your hand toward your armpit

• Squeeze your shoulder blade at the top

• Slowly lower

• Do 8–15 reps; 3 sets per arm

11. Prone T

Targets: Mid trapezius, posterior deltoid

• Lie face-down with your arm hanging off the bed

• Lift your straight arm out to the side (like a “T”)

• Squeeze your shoulder blade

• Hold for 1–2 seconds

• Do 8–15 reps; 3 sets per arm

12. Prone Y

Targets: Lower trapezius

• Same position as the "T"

• Lift your arm at a 45-degree angle (like making a “Y”)

• Thumb should face up

• Hold 1–2 seconds

• Do 8–15 reps; 3 sets per arm

13. Prone I

Targets: Lower trapezius

• Still lying face-down

• Raise your arm straight up next to your head (like making an “I”)

• Squeeze shoulder blade at the top

• Hold 1–2 seconds

• Do 8–15 reps; 3 sets per arm

You can add light dumbbells (1–3 lbs) to the prone series once you're stronger.

What Are Shoulder Stability Exercises Used For?

These exercises are often recommended for:

• Shoulder dislocation

• Rotator cuff injuries

• Scapular dyskinesia (abnormal shoulder blade movement)

• Shoulder impingement

• Post-op rehab

• Frozen shoulder

• Tendinitis or bursitis

Key Muscles Targeted

• Deltoids (shoulder cap)

• Rotator cuff muscles: supraspinatus, infraspinatus, subscapularis, teres minor

• Trapezius & rhomboids (upper back)

• Pectorals (chest)

• Biceps & triceps

Final Tip

Start slow, use correct form, and be consistent. Over time, these exercises can dramatically improve shoulder stability, posture, and function especially if you’re recovering from an injury or surgery.

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