If you have injured your shoulder or been diagnosed with a rotator cuff injury then this article is for you.
Bad shoulders generally don’t like exercise overhead or ones where the arm is rotated backwards (external rotation).
Today I’d like to outline my 7 favourite exercises that are usually safe for bad shoulders.
Important: Everyone is different and if you experience any pain during any of these exercises then please stop.
1 – Bird Dog
Bodyweight Bird Dog Exercise
Most people can perform this exercise pain free even if they suffer from shoulder issues.
Starting on all fours with your weight over your arms helps push the arm back into the shoulder socket. Originally from our infant crawling position this is how we first learn to stabilise the shoulder joint.
This exercise also helps condition the core muscles and connect the shoulder to the opposite hip which is vital for pain free locomotion.
An exercise that takes a lot of great coordination as well as core strength.
When performed correctly the shoulder talks to the opposite hip via the core muscles. You also condition the all important Glutes and Hamstrings with this exercise too.
Watch a Video of the Kettlebell Single Leg Deadlift below:
5 – Kettlebell Lying Chest Press
Lying Kettlebell Chest Press
Push ups or the bench press are not a great idea with a bad shoulder however you can still work on your chest by performing chest presses from the floor.
Performing this exercise from the floor prevents your arms going too far backwards and damaging the shoulder capsule. Great for stabilising the joint and working on the chest.
Depending on the condition of your shoulders this exercise may require only a very light kettlebell but working through the entire range will help open up the shoulders and pump nutrients into the joints.
Providing you do not swing higher than chest height then this exercise will enable you to still condition most muscles in the body including your cardio.
Start with two hands and then work up to one. As the kettlebell pulls your arm forwards your shoulder has to work hard to keep the arm in its socket so excellent for improving shoulder stabilisation.
I have calcific tendonitis in my left shoulder, so painful, I had a steroid injection but don’t think I did enough strengthening exercises & the pain has come back after 3 months, I am getting one more injection and will have that 3 month window to strengthen it, otherwise I will have to have surgery which the Specialist says is a risk. I have joined David Lloyd’s so will be asking them for tailored exercises. Need all the advice I can get.
Sorry to hear this Louise, it is always hard to comment or shoulders without assessing them because they are a very complicated joint. Basically keep all exercises below shoulder height because anything above will aggravate it. Work on your shoulder mobility, again go gentle above shoulder height. Tidy up your lifestyle and nutrition to nourish the joint.
About 2 years ago after the arthritis in my right shoulder made it difficult to do circuit training and weights, I switched over to your kettlebell programs. They have been great. I just had that shoulder replaced 14 weeks ago. I finished my physical therapy, and they couldn’t believe the progress I’ve made. I told them the whole time, between the kettlebells and yoga, that made the difference. My strength going into the surgery was better than most people, and my connective tissue being more flexible gave me a greater range of motion. I’m just getting back into both the yoga (still somewhat scaled) and LIGHT kettlebell workouts. Thanks for all the great routines.
I have an inflamed clavicular/sternum joint. Still have full range of movement but it gets sore if I aggravate it. Really missing presses, snatches, getups etc. After six weeks rest it is much improved, but is there anything I can do to help it repair and get the swelling down?
Hi Stephen and sorry to hear about your shoulder. Rest is the best medicine as you know but you could also add in some gentle shoulder mobility exercises like these here to increase blood flow, also a good sports massage therapist is always worth it.
Thanks so much for these routines, I will finally use my kettlebell. I have always been scared of damaging my shoulders as have had a few major tendon injuries already. I’m a squash player so these will help to keep the strength in my joints. 🙂
Just imagine a bench press from the floor Scott. Just use one arm at a time. You can hold the kettlebell by the ball, handle or upside down for a real challenge.
Thank you for the exercises! What amount of weight do you recommend for the kettlebell? (Female, 53, shoulder injured 30+ years ago, no surgery.)
You can try an 8kg Lori
Suggested set/ reps for these exercises?
I have calcific tendonitis in my left shoulder, so painful, I had a steroid injection but don’t think I did enough strengthening exercises & the pain has come back after 3 months, I am getting one more injection and will have that 3 month window to strengthen it, otherwise I will have to have surgery which the Specialist says is a risk. I have joined David Lloyd’s so will be asking them for tailored exercises. Need all the advice I can get.
Sorry to hear this Louise, it is always hard to comment or shoulders without assessing them because they are a very complicated joint. Basically keep all exercises below shoulder height because anything above will aggravate it. Work on your shoulder mobility, again go gentle above shoulder height. Tidy up your lifestyle and nutrition to nourish the joint.
About 2 years ago after the arthritis in my right shoulder made it difficult to do circuit training and weights, I switched over to your kettlebell programs. They have been great. I just had that shoulder replaced 14 weeks ago. I finished my physical therapy, and they couldn’t believe the progress I’ve made. I told them the whole time, between the kettlebells and yoga, that made the difference. My strength going into the surgery was better than most people, and my connective tissue being more flexible gave me a greater range of motion. I’m just getting back into both the yoga (still somewhat scaled) and LIGHT kettlebell workouts. Thanks for all the great routines.
I have an inflamed clavicular/sternum joint. Still have full range of movement but it gets sore if I aggravate it. Really missing presses, snatches, getups etc. After six weeks rest it is much improved, but is there anything I can do to help it repair and get the swelling down?
Hi Stephen and sorry to hear about your shoulder. Rest is the best medicine as you know but you could also add in some gentle shoulder mobility exercises like these here to increase blood flow, also a good sports massage therapist is always worth it.
Thank you. Solid form on all your movements. Excellent.
Hi, Perfect for my Shoulder Patients!
Cheers,
Heinrich
Thanks so much for these routines, I will finally use my kettlebell. I have always been scared of damaging my shoulders as have had a few major tendon injuries already. I’m a squash player so these will help to keep the strength in my joints. 🙂
Could not find a video of the lying chest press
Just imagine a bench press from the floor Scott. Just use one arm at a time. You can hold the kettlebell by the ball, handle or upside down for a real challenge.