Prone shoulder blade coordination exercises improve shoulder stability and strengthen the upper back muscles. Perfect for individuals recovering from shoulder injuries, athletes, and those with postural issues, this exercise enhances scapular control, supports shoulder alignment, and promotes balanced movement.

Shoulder rotator cuff strengthening in the shoulder-abduction position targets stability and control in the shoulder joint, enhancing functional strength. Ideal for athletes, individuals recovering from shoulder injuries, and those seeking improved upper body stability, this exercise supports joint alignment and reduces injury risk.

The side plank exercise builds shoulder stability and core strength, essential for balanced upper body control. Ideal for athletes, individuals rehabbing shoulder injuries, and anyone aiming to improve posture, this exercise enhances shoulder endurance, supports joint alignment, and promotes full-body stability.

Side-lying shoulder stretches improve shoulder flexibility and release tension in the upper back and chest. Ideal for individuals with tight shoulders, desk workers, and those aiming to enhance upper body mobility, this exercise promotes relaxed shoulder alignment and eases muscle stiffness.

Rotator cuff strengthening with arms lifted targets shoulder stability and enhances upper body control. Ideal for individuals rehabbing shoulder injuries or aiming to prevent strain. This is a grade-1 light exercise. It is also suitable for people with frozen shoulders.

The shoulder pull-up against a resistance band is designed for the final stage of shoulder pain recovery, enhancing strength and stability. This exercise builds shoulder endurance, supports full range of motion, and promotes balanced muscle activation, preparing the shoulder for return to regular activity.

Trapezius shoulder shrugs relieve tension in the postural muscles, promoting blood flow and reducing neck pain associated with prolonged sitting. This exercise supports better circulation, eases muscle tightness, and enhances upper body posture, making it ideal for desk workers and individuals with neck discomfort.

The shoulder press is a powerful exercise for strengthening the shoulder muscles, enhancing upper body stability and endurance. Ideal for building shoulder strength and improving overhead mobility, this movement supports functional strength and promotes balanced muscle development.

The resistance band behind-the-head pull exercise activates postural muscles, helping improve posture by increasing muscle tone and stability in the upper back and shoulders. This exercise supports better alignment, reduces slouching, and promotes a strong, upright posture, making it ideal for combating the effects of prolonged sitting.

The resistance band direct pull-back exercise strengthens the muscles at the back of the shoulders, encouraging a naturally better posture. Ideal for counteracting forward shoulder rounding, this exercise improves upper back stability, enhances shoulder alignment, and supports an upright posture.

The resistance band shoulder retraction exercise targets the upper back and shoulder muscles, helping to alleviate neck and upper back pain and stiffness caused by prolonged computer use. By strengthening postural muscles, this exercise rebalances your posture, promoting alignment and reducing tension.

The rotator cuff resisted external rotation exercise stabilizes the shoulder and is essential in the first stage of recovery from a rotator cuff tear. This movement gently activates the shoulder’s stabilizing muscles, promoting controlled strength, reducing strain, and supporting safe progression through rehabilitation.

Neck posture & treatment advice

The side-lying shoulder rotator cuff strengthening exercise is a gentle starting point for shoulder rehabilitation, ideal for acute shoulder pain and frozen shoulder. This low-impact movement activates stabilizing muscles without strain, promoting mobility, reducing pain, and supporting gradual recovery in a safe, controlled manner.