A lot of people who’ve been told they need shoulder surgery can actually find significant relief through targeted exercises that address the root cause of their shoulder pain. Here’s what most doctors won’t tell you: shoulder pain rarely starts in the shoulder itself. 

Your “bone-on-bone” shoulder conditions can improve significantly. How? By addressing the muscle imbalances and movement restrictions that are actually causing the problem. Before you commit to surgery, these three exercises could be the key to avoiding the operating room altogether.

Quick Reference Box

Total Time: 10 Minutes

Targets: Shoulder joint, rotator cuff, upper back, neck

Goals: Pain reduction, mobility restoration, joint decompression

Exercise Breakdown

Exercise 1: Sidelying Open Book

Purpose: Decompresses the upper back and thoracic spine, improving rotational mobility and allowing the shoulder blade to move more freely, reducing impingement.

Equipment Needed: optional: thin pillow for head

How to Do It

1. Lie on your side with both legs bent at 90 degrees, keeping your knees and hips stacked. Place your bottom arm straight out in front of you on the floor.
2. Keeping your knees together and grounded, bring your top arm directly in front of your chest.
3. Slowly lift your top arm towards the ceiling, tracking it with your gaze. Continue to open your chest and rotate your upper back, allowing your top hand to reach towards the floor on the opposite side.
4. Go only as far as you comfortably can without your knees separating from each other or lifting off the floor. You should feel a gentle stretch in your chest and upper back.

Sets: 2 sets of 8-10 repetitions per side.

Tip: Focus on rotating from your rib cage, not just moving your arm. Imagine a book opening as your chest opens away from your bottom arm. Keep your gaze following your moving hand.

Exercise 2: Wall Slides

Purpose: Retrains proper shoulder blade movement and strengthens the muscles that support healthy shoulder mechanics.

How to Do It

1. Stand at arm’s length from a wall with one foot in front of the other.
2. Place your hands on the wall with elbows bent.
3. Slide your arms up the wall while leaning your chest forward at the top.
4. Move slowly in and out of the position, focusing on shoulder blade movement.

Sets: 3 sets of 10-15 repetitions.

Tip: Don’t force the motion. As you do more repetitions, you’ll notice your shoulders can reach higher up the wall. You should feel your shoulder blades moving up and around during the movement.

Exercise 3: Banded Cheerleader

Purpose: Strengthens the posterior deltoid and rhomboids while improving shoulder blade stability and correcting forward head posture that contributes to shoulder impingement.

Equipment Needed: Resistance band or tube

How to Do It

1. Hold a resistance band with both hands at shoulder height, keeping your hands about shoulder-width apart.
2. Pull the band apart by squeezing your shoulder blades together and bringing your hands out to your sides in a “cheerleader” position – elbows straight, arms forming a “Y” shape above your head.
3. Focus on initiating the movement from your shoulder blades, not just your arms.
4. Slowly return to the starting position with control, resisting the band’s pull.

Sets: 3 sets of 5 repetitions (3 directions=1)

Tip: Choose a band resistance that challenges you in the final few reps while allowing you to maintain proper form.

It Can Be Effective!

If you perform these exercises correctly, you can reduce shoulder pain and improve mobility. Surgery should be your last resort, not your first option. While these exercises are safe for most people, always listen to your body and stop if you experience increased pain.

If you’ve tried these exercises and want a comprehensive program, book a session (it takes only a few seconds).