If you’ve had shoulder surgery, whether it’s a SLAP repair, rotator cuff repair, or decompression cleanup, completed your physical therapy, and been “cleared” by your medical team. Yet, your shoulder still feels stiff, weak, or painful, you’re not alone. And more importantly, you’re not out of options.

Being “cleared” means you’re healed enough on paper. It doesn’t mean your shoulder is actually rebuilt for the way you want to live, work out, or get back to sports. 

Most post-surgical shoulder issues aren’t due to a failed repair. They’re there because traditional rehab missed critical pieces of the puzzle. 

In this blog, I’ll share four game-changing exercises that can finally get your shoulder moving and feeling right again—even if you’ve been told “there’s nothing more we can do.”

Quick Reference Box

Total Time: 15-20 Minutes

Targets: Neck, thoracic spine, shoulder blade, shoulder joint, and nervous system

Goals:

• Restore proper biomechanics throughout the shoulder complex
• Reduce pain and stiffness
• To build strength for real-world activities

The 4 Essential Post-Surgery Shoulder Exercises

Exercise 1: Banded Scap Angels

Purpose: Restore shoulder blade and overhead mobility without overloading your repair

Equipment Needed: Light resistance band

How to Do It

1. Anchor a light band at chest height and grab with both hands, arms straight
2. Walk back to create light tension, bringing your hands toward your hips
3. Slowly raise arms up and out into a “snow angel” position, biceps near ears if comfortable
4. Return down with control, focusing on the shoulder blades tipping back and rotating up

Sets: 2 sets of 8-10 slow reps

Tip: Keep your ribs down—don’t compensate by arching your lower back

Exercise 2: Banded Wall Open Book

Purpose: To improve your upper back rotation and shoulder blade motion to stop your shoulder from compensating

Equipment Needed: Light resistance band, wall

How to Do It:

1. Hold the band at chest height in a half-kneeling position beside a wall
2. Keep one hand centered while slowly opening the other arm away from the wall
3. Follow your hand with your eyes, rotating through your upper back
4. Return to the starting position.

Sets: 2 sets of 8-10 reps each side.

Tip: You’re looking for a stretch, not a stab—stay out of sharp pain

Exercise 3: Supine Weighted Pullover

Purpose: Build controlled overhead range and shoulder blade stability

Equipment Needed: Light dumbbell or weight

How to Do It

1. Lie on a bench or the floor with a light weight in your hands, arms straight above your chest.
2. With a slight elbow bend, slowly lower the weight overhead in an arc
3. Go only as far as you can control without pain or rib flare
4. Pull back using lats and muscles around the shoulder blades

Sets: 2-3 sets of 8-10 controlled reps

Tip: This is about control, not max range or heavy weight—move slowly

Exercise 4: Crab Position Hold

Purpose: Develop shoulder stability in an extended position

Equipment Needed: None

How to Do It

1. Sit with hands behind you, fingers pointed out or slightly back.
2. Lift hips into crab position, supporting on hands and feet.
3. Hold position or gently rock to mobilize the shoulder into extension.
4. Keep shoulders away from ears, chest proud.

Sets: 2 sets of 8-10 reps or 20-30 second holds.

Tip: Place your hands on a bench for added support, if needed.

From “Cleared” to Truly Healed

If you’re months or years out from surgery and still struggling, it doesn’t mean you’re out of options—it means you need a better plan than “you’re cleared, just live with it.” If you’re seeking personalized guidance, our team at Comeback Performance will provide all the support you need.