10 Shoulder Stability Exercises Physical Therapists Want You To Try

If you’ve ever felt like your shoulder is “giving way” or it just feels weaker than it should, you may have shoulder instability. Your shoulder joint is one of the most mobile joints in your body, so when it's unstable, it can lead to discomfort with everyday tasks. One way to combat this: shoulder stability exercises. 

“Your shoulder has a lot of internal structures like muscles, ligaments, cartilage, and connective tissue that support the joint,” says Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health. Strengthening all these areas can support better shoulder mobility. In fact, a study in the Journal of Physical Therapy Science found that four weeks of shoulder stability exercises improved shoulder function and prevented shoulder injuries.

Read on to learn about how to improve your shoulder strength, especially with shoulder stability exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

10 Shoulder Stability Exercises

Targeted strength and flexibility exercises can help protect your shoulders from injury and enable you to perform everyday tasks and recreational activities with ease and confidence. “Strong muscles in the front, on the sides, and in the back of your shoulders prevent excess motion and stabilize your joint position from every direction,” says Dr. Rampersaud. You also need flexibility in the surrounding shoulder muscles. “Tight shoulder muscles can pull you more in one direction, like a car out of alignment,” she adds. “Having full mobility and flexibility allows your body to move in ways that it needs for optimal function, and strength helps you do this in a stable, confident, and pain-free way.” 

This exercise stretches the pectoral muscles (pecs) in your chest. “These muscles tend to get tight if you hunch when doing tasks like texting, watching TV, and using a computer,” says Dr. Rampersaud. Tight pecs can cause muscle imbalances when using your shoulders, which can result in pain, and potentially injury.

How to do it: 

• Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

This exercise increases mobility of the rib cage and upper back, improving posture and enabling optimal shoulder blade functioning to protect your shoulder joints.

How to do it:

• Start on your hands and knees. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do a cat cow.

This exercise increases mobility in your thoracic spine, mid-back, and pecs — it’s an essential move for a full range of motion in your shoulders. “It’s a nice catch-all exercise,” says Dr. Rampersaud.

How to do it:

• Lie on your side with a pillow supporting your head. Your arms should be straight out and resting on the floor in front of your chest, and your legs stacked together with your knees bent up toward your chest.

• Reach your top arm up and behind you as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate. 

• Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.

• Return your top arm and upper body back to the starting position. 

• Repeat on the other side.

This strength exercise targets the rotator cuff, a group of four muscles that originate from the shoulder blade and attach to the head of the upper arm bone, forming a "cuff" around it. “Rotator cuff muscles are one of the key stabilizers for the shoulder,” says Dr. Rampersaud.

How to do it:

• Start by securing a resistance band by opening a door, wrapping the band around the handle on the other side, then closing the door. 

• With the door at your side, wrap the other end of the band around your hand that is closest to the door. Your elbow should be bent to 90 degrees with your forearm pointing toward the door.

• Take a few side steps away from the door, so there’s some tension in the band.

• Stretch the band by rotating your arm and moving your hand toward the far side of your rib cage. Your elbow stays tucked to your side and bent at 90 degrees. 

• Relax your hand back to the starting position.

This strength exercise complements internal rotation (above) to fully strengthen the rotator cuff muscles that stabilize your shoulder blades.

How to do it:

• Start by securing a resistance band by opening a door, wrapping the band around the handle on the other side, then closing the door. 

• With the door at your side, wrap the other end of the band around your hand that is farther from the door. Your elbow should be bent to 90 degrees with your forearm resting across your belly.

• Take a few side steps away from the door so there’s some tension in the band.

• Rotate your hand out to your side, stretching the band outward. Your elbow remains bent and at your side.  

• Relax your hand back to the starting position.

This exercise strengthens muscles in the upper back and improves posture. “Working on your upper back strength helps prevent muscle imbalances that can negatively affect the position of your shoulders,” says Dr. Rampersaud. 

How to do it:

• With the middle of a resistance band under your feet, stand tall, holding the ends of the band in each hand.

• Place your hands at your sides.

• Bend your elbows out to your sides as you lift your hands up toward the bottom of your chin to stretch the band. 

• Try to keep your shoulders relaxed. Avoid shrugging or rounding. 

• Lower your hands down to the starting position.

This strength exercise works your upper back and the backs of your shoulders to promote good alignment and full range of motion in the shoulder joint.

How to do it:

• Stand tall with your arms extended in front of you at chest height, holding a band in both hands with a bit of slack in the band, palms facing down. 

• Keep your arms straight as you open your arms out to the sides. 

• PT Tip: Make sure to keep your arms at chest height and avoid letting your shoulders lift toward your ears.

The forward shoulder raise strengthens the anterior or front fibers of the deltoid muscle, which creates the nice curves of our shoulders and provides stability when doing activities like lifting a child or pet.

How to do it:

• Start by standing with your arms at your sides. 

• Raise your arm up in front of your body and toward the ceiling while keeping your arm straight. Hold at the top. 

• Return your arm back to your side. 

Get more information on how to do a forward shoulder raise.

This strength exercise targets the middle fibers of the deltoid muscle, making tasks like picking up a large box or laundry basket — where your arms are farther apart — easier, explains Dr. Rampersaud.

How to do it:

• Stand upright with your arms at your sides.

• Lift your arms to about shoulder height at a 45-degree angle, halfway between directly in front of you and directly out to the side.

• Lower your arms back by your sides. 

• PT Tip: Try not to let your shoulders shrug up towards your ears.

This exercise strengthens the lateral fibers of the deltoid muscle, giving you more stability when moving your arms out to the side.

How to do it:

• Anchor one end of a resistance band below your feet and hold the other end in your hand.

• Lift your arm out to the side with your arm straight. 

• Lower your arm back down to return to the starting position.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Why Is Stability Important for Healthy Shoulders?

You need strong, stable shoulders to pick up kids or pets, grab something off a high shelf, toss a ball, put on a shirt, swing a racquet or golf club, buckle your seatbelt, shovel snow, swim laps, and more. In other words, strong shoulders support pretty much all the movements you’ll make on any given day. Here’s how shoulder stability exercises assist in these activities.

• Preventing injuries. When your shoulders are strong and stable, you’re less likely to get injured from an unexpected yank from your dog on his leash, hours of painting a room, or an intense match of tennis or pickleball.

• Increasing strength. Strong, stable shoulders allow you to lift bigger and heavier objects more easily.

• Improving performance. Improving your shoulder stability may translate to better athletic performance. Your swimming stroke may be stronger. You may have more power when you hit or throw a ball. And overhead movements will be easier to execute.

• Enhancing quality of life. An indicator of quality of life is being able to do the activities you want. “If you want to keep participating in things that you love doing like taking care of your kids or grandkids, playing golf, or doing a hobby like gardening, having shoulder stability prevents future issues that could interfere,” says Dr. Rampersaud.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Athwal, G. S. (2021, August). Chronic Shoulder Instability and Dislocation. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/diseases--conditions/chronic-shoulder-instability/

2. Choi, S.-H., & Lee, B.-H. (2013). Clinical Usefulness of Shoulder Stability Exercises for Middle-aged Women. Journal of Physical Therapy Science, 25(10), 1243–1246. doi:10.1589/jpts.25.1243