CaloSign inShoulder-friendly exercises
With a cranky shoulder, pressing below shoulder height and steady pulling usually feel better than overhead work. These exercises keep the arms out of the positions that tend to pinch.
Left out: No overhead pressing, dips, hanging, flyes or barbell bench; pressing stays below shoulder height.
Pushing
Push-up
On knees if form slips - full range beats numbers. Elbows at about 45 degrees, not flared.
Start with 2 × 10, build to 3 × 12.
Works: chest, triceps and shoulders, with the core
Tempo: 2s lower · 1s hold · 1s push
Incline push-up
Hands on a counter or sturdy table, body in one line. Elbows at about 45 degrees, not flared.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Knee push-up
Straight line from knees to head. Elbows at about 45 degrees, not flared.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Wall push-up
Step the feet back further to make it harder. Elbows at about 45 degrees.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
Also suits: Wall slide, Plank shoulder tap, Wall angel, Lateral raise, Close-grip incline push-up, Bear crawl hold, Shoulder blade squeeze. At the gym: Dumbbell bench press, Chest press machine, Incline dumbbell press, Landmine press, Cable triceps pushdown, Cable lateral raise.
Pulling and upper back
Wall angel
Slide the arms up the wall without the ribs flaring. Only to a pain-free height.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s lower · 1s raise
Towel row
Loop a towel round a door handle, lean back, pull the elbows past the ribs.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s each way
Table row
Lie under a sturdy table, grip the edge, pull the chest up to it.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps and core
Tempo: 2s release · 1s pull
Doorframe row
Hold both sides of a doorframe, lean back, pull in with a straight body.
Start with 2 × 10, build to 3 × 12.
Works: back and lats, with the biceps
Tempo: 2s release · 1s pull
Also suits: Backpack row, Prone W pull, Seated towel row, Reverse snow angel, Prone T raise, Towel pull-apart, Shoulder blade squeeze, Superman hold, Prone cobra, Glute bridge hold and 6 more. At the gym: Seated cable row, Chest-supported row, Lat pulldown, Straight-arm cable pulldown, Face pull, Reverse pec deck, Back extension bench, Cable curl.
Core
Side plank
Stack the shoulders, lift the hips. On the forearm, elbow right under the shoulder.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Works: obliques and core, with the shoulders and glutes
Bird dog
Opposite arm and leg, no rotation at the hips.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: core and back, with the glutes and shoulders
Tempo: 2s each way
Dead bug
Low back stays flat to the floor.
Start with 2 × 10 total, build to 3 × 12 total.
Works: core, with the obliques
Tempo: 2s each way
Quadruped shoulder tap
Knees under hips, tap without the hips shifting.
Start with 2 × 10 total, build to 3 × 12 total.
Works: core and shoulders, with the obliques
Tempo: 2s each way
Also suits: Pelvic tilt, Plank, Knee plank, Bear plank hold, Hollow hold, Incline plank, Diaphragmatic breathing, Knee side plank, Standing side bend, Side-lying leg lift and 6 more. At the gym: Pallof press, Cable woodchop, Ab crunch machine.
Mobility
Doorway chest stretch
Forearm on the frame, step through gently. Gentle stretch, elbow below shoulder height.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Cat-cow
Move with the breath.
Start with 2 × 10, build to 3 × 12.
Tempo: 2s each way
Child's pose
Knees wide, breathe into the back.
Start with 2 × 20 sec, build to 3 × 30 sec.
Thread the needle
Reach under, let the shoulder sink.
Start with 2 × 10 each side, build to 3 × 12 each side.
Tempo: 2s each way
Also suits: Diaphragmatic breathing, Hip flexor stretch, 90/90 hip switch, Figure-four stretch, Standing hip circle, Thoracic rotation, Open book, Shoulder roll. At the gym: Foam rolling.
Skip these
The app leaves these out for shoulder pain:
- Overhead press
- Pike push-up
- Thruster
- Prone Y raise
- Overhead tricep extension
- Seated shoulder press machine
- Dumbbell shoulder press
- Chair tricep dip
- Assisted dip
- Diamond push-up on knees
- Barbell bench press
- Cable fly
- Barbell back squat
- Assisted pull-up
- Hanging knee raise
- Burpee
Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.
Other joints
Workouts planned around shoulder pain
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