Tight, painful shoulders are the bane of many. Shoulder issues are sufficiently concerning that I always give my patients warm-up exercises before they engage in more strenuous activities, even when they don’t initially complain of shoulder problems.

It’s easy to aggravate your shoulders, and harder to get them to calm down. Your shoulders are complex joints capable of a wide range of movement, and because of this, shoulder pain can worsen as we grow older.

5 Exercises for Shoulder Health

The following exercises can help you keep your shoulders tuned and toned, potentially avoid shoulder pain, and improve your quality of life. They are subtle movements that involve internal and external rotation and light circular movements.

These exercises work well with my patients, and I think they’ll work well for you, but I recommend that you speak with your medical provider to ensure that they are right for you.

1. Shoulder Pendulum

Shoulder pendulum exercises are the first we introduce when patients with shoulder fractures are finally cleared for exercise. We always start them without weights, but for this exercise, we’ll use light weights.

Step 1: Hold a weight (approximately 2 pounds) and lean against a table, counter, or chair such that you can let your arm hang straight down.

Step 2: Slowly swing your arm first, forward and back, then in a circle, and finally inward and outward.

Step 3: Perform each of the three movements for 30 seconds, alternating the direction of the circular movement counterclockwise in alternating sets. Try to perform three sets per side.

Modifications: If you need more resistance, use more weight. If you struggle with the weight, you can go without it, because the exercise will still be effective—it’s the range of movement that is most important.

Why I Like It: Shoulder pendulums are a great low-stress, all-around shoulder mobility exercise—not dramatic—just effective.

2. Crossover Arm Stretch

Also known as the shoulder crossbody stretch, this exercise is a fantastic way to increase the flexibility of the posterior aspect of your shoulders. The anatomical movement here is known as horizontal abduction of the shoulder.

Step 1: Sit or stand and reach your right arm straight out in front of you. Reach under and place your left hand above your right elbow.

Step 2: Keeping your elbow straight, slowly bring your right arm horizontally across your body to the left, until you either touch your right arm to your left shoulder or move as far as you comfortably can.

Step 3: Hold this position for 30 seconds before returning to the start position. This counts as one set.

Step 4: Try to perform three sets per side.

Modifications: If you can’t move very far into the stretch, just move as far as you can. Feel free to hold the stretches longer if it allows you to move more deeply into the movement.

Why I Like It: The crossover arm stretch provides a deep yet gentle stretch to the back of the shoulders, an area that is often neglected.

3. Sleeper Stretch

The sleeper stretch is a great end-of-the-day or start-of-the-morning exercise. It’s a highly focused internal rotation movement for the shoulder that’s also highly controllable. It allows you to move carefully into internal rotation, stretching your shoulder while protecting it at the same time.

Step 1: Lie on your left side on a firm, supportive surface. I find that many people perform this movement well in bed.

Step 2: Place your left arm straight out in front of you with your elbow bent to 90 degrees and your hand pointing straight up.

Step 3: Slowly lower your hand down toward the bed, as far as it will move by itself.

Step 4: Next, place your right hand on the back of your left arm and gently help it move down further, ensuring it remains comfortable and pain-free. Hold the position for 30 seconds before returning to the start position.

Step 5: Try to perform three sets per side.

Modifications: Only move as far as you comfortably can at first. This rotational move can be quite uncomfortable if you push the stretch too hard. Feel free to take extra time to ease into the movement.

Why I Like It: Rotational movement diminishes in many of us as we grow older, stiffer, or both; this stretch can help restore it.

4. Touch Head, Touch Back

I often perform this exercise myself and regularly prescribe it for my patients. It’s a great full-range-of-motion exercise. It’s low stress as long as you pace the activity and pay attention to what your shoulders communicate to you during the activity.

Step 1: Sit at the front of a chair with your hands on your lap.

Step 2: Lift one arm straight up toward the ceiling.

Step 3: Bend your elbow and place your palm on the top of your head.

Step 4: In one smooth movement, raise your arm back up and bring it around to place the back of your hand on your lower back, then slowly bring your hand back to the starting position.

Step 5: The combined movements count as one repetition. Try to perform three sets of 10 repetitions per side.

Modifications: Only move as far as you comfortably can during the movement sweeps. Make the exercise effective rather than painful.

Why I Like It: These movements hone your internal and external shoulder rotation ability, which makes for happy shoulders.

5. Weighted Shoulder Extension

Shoulder extensions are easy to perform precisely and have a lovely side benefit of focusing on your posture.

Step 1: Stand holding a 2-pound weight in your right hand.

Step 2: Keeping your elbow locked, slowly swing your arm straight back behind you as far as it will go. The keyword here is “slowly.” Once your arm moves back as far as it can, hold it there for three seconds—a bit longer than our video indicates—before slowly lowering it back down to your side.

Step 3: Moving your arm back and forth counts as one repetition.

Step 4: Try to perform three sets of 10 repetitions per side.

Modifications: You can perform this exercise with one hand at a time or both hands at the same time—which is where the posture benefit comes in. If you struggle with the weight, you can go without it and perform the motion without added resistance.

Why I Like It: This is a good shoulder stretch that also strengthens your posture, in that it’s great for bringing your upper spine up straight.

Combined, these exercises can help you shoulder the weight of daily life with greater ease. I recommend performing these at least three times per week, and they are mild enough that performing them five times per week is even better. Although shoulder problems are common as we age, many young people experience them as well, and these exercises will keep them strong and moving freely.