Exercises for Shoulder, Hip & Knee Pain

1. Side Bridge

Starting Position: Lie on your side, propped up on your forearm. Bend your bottom knee and straighten your top leg. Your bottom knee and elbow should be in line with each other.

Action: Raise your hips up and forward until your knees, hips and shoulder are aligned and hold for 10 seconds. Repeat twice more on this side and then do the same on the other side. You can also perform this with your lower knee on the floor or both knees stacked

Progression: Increase the holding time for each repetition to 20 seconds and increase the number of repetitions to 5-10 on each side.

2. Bridge

Begin this hip strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times. Add on repetitions of 10 as you get stronger. 

Increase challenge by performing single leg bridges. 

3. Hip Abduction with Band (Standing)

Starting Position: Standing with pelvis level and feet under hips side on to a wall or door with something to fix the resistance band to if possible. Loop one end of the band around the outside ankle. If this isn’t possible use a smaller band and position it around both ankles. 

Action: Slowly abduct the outer leg feeling for the muscles in your pelvis to switch on, hold for 10 seconds at the end and then return to standing. Throughout this movement keep your pelvis level. Repeat 10 times per side.  

Progression: Increase the holding time for each repetition to 20 seconds and increase the number of repetitions to 15-20 on each side.

29. Pigeon (Gluteal) Stretch

Starting Position:

From downward dog, bring your front leg bent underneath you.

Action: Slowly allow your body to rest into the posture for 30-60 seconds.

Repeat on the other leg.

4. Side Lying Hip Abduction

Starting Position: Lie on your side. Either bend your bottom leg or have it straight and straighten your top leg.  

Action: Raise your upper leg slowly and hold for 10 seconds at the top. Repeat 10 times per side and then do the same on the other side.  

Progression: Increase the holding time for each repetition to 20 seconds and increase the number of repetitions to 15-20 on each side.

5. Seated Quadriceps Strength

Starting Position: Seated with your hands supporting you, one leg bent and the other straight out in front of you

Action:  Activate your core and quadriceps muscle on the straight leg side and slowly raise the leg off the floor as high as you can go. Hold at the top for 5 seconds and slowly lower. Repeat 10 times per side

Progression: Both legs straight, lift one at a time, lift both! Very hard to do!

6. Bird Dog Progressions

Starting Position: One all fours with hands under shoulders and knees under hips. Look at a point about 15 cm in front of the mid-point between your hands

Action:  Keeping your torso parallel to the floor, raise one hand slowly and return to the floor. Do the same with each leg making sure your pelvis remains stable. If that’s too hard, start by straightening your leg with your pointed toe on the floor. Repeat 10 times for each hand and leg.

Progression: Raise one arm and the opposite leg , hold at the top for 30 seconds on each side. Repeat 3-5 times per side.

19. Pectoral Stretch

Perform this in a door frame with your forearm against the frame, push your chest forward. Hold for 30 seconds and perform 3 times on each side.

20. SCM Stretch

Starting Position: Sitting up straight with your back supported. 

Action: Slowly turn to look over one shoulder. Once you have turned as far as you can go. From this position let your head tip back to stretch the front of your neck; this will stretch the side of your neck you are turning away from. Hold for 30-60 seconds and perform 3 times on each side.

22. Wall Walks

Starting Position: Standing side on to a wall, feet under hips and hand closest touching the wall at waist level.

Action: Slowly walk your fingers up the wall as high as you can go comfortably. Hold for 30-60 seconds and perform 3 times on each side.

7. Psoas Stretch

Start by placing the leg of the side you wish to stretch behind as shown above. In this case the right. Next, move your body forward so that you feel a stretch in the front of this hip. Hold for 20 seconds. Repeat with the left side.

8. Hamstring Stretch

Place your leg on a step or bend back leg and have other your leg stretching straight in front of you. Tilt the foot up keeping the knee straight. With your back straight, bend your chest forward and bend your back leg slightly until you feel the stretch pull behind the knee & hamstring. Hold 20 seconds. Repeat with the other side.

9. Quad Stretch

Stand with your left hand holding onto something stable for balance. Using your right hand, grab onto your right foot and pull your heel in towards your buttocks. Keep your knees close during this stretch. If you do not feel a stretch in the front of the right hip and thigh, pull your right knee further back behind the left knee. Hold for 20 seconds. Repeat with the left side.

30. Posterior Shoulder Stretch

This stretch its the capsule at the back of your shoulder. Bring one arm horizontally across your body at shoulder level, use your other hand to hold the forearm. The closer you bring your arm to your body, the more you stretch that capsule and the overlying shoulder muscles.

Hold for 30-60 seconds per side, repeat 3 times.

31. Triceps Stretch

Reach one arm overhead and bring the same hand between the shoulder blades. Gently pull on the elbow to increase the stretch on the triceps muscle. 

Hold for 30-60 seconds per side, repeat 3 times.

23. Back Extension over ball

Lie on a fit ball with it supporting you at the upper back. Hands by ears, elbows bent or hands resting on your belly. Roll back over the ball fully extending your back and neck. Roll forward again. Repeat 3 rounds of 5.

11. Lunge/Split Squat

From standing step one leg forward. Your front knee shouldn’t go over your knees if you have knee pain, drop your back knee as close to the floor as you can go keeping your upper body erect. Push into your front heel to push your leg back and into standing. Repeat 3 x 10 per side. 

12. Squat

Standing straight with your feet hip width apart, push your gluteal muscles down and back as if you are sitting back into a chair. Keep your spine straight, all movement should be at your hip and knee joints. Use your pelvic and leg muscles to return to standing. Repeat 3 x 10 per side. 

24. Upper Trap Stretch

Sitting upright in a chair, Use one hand to hold onto the seat and place the other hand over your head as above and pull gently.

Hold for 30-60 seconds per side, repeat 3 times.

32. Shoulder Abduction

Begin with one end of the band stabilised under your foot. Keeping your elbow straight, lift the arm upward to shoulder level. 

Hold and slowly return. Avoid arching your back.

Repeat exercises for 3 sets of 10-15 reps.

33. External Rotation Shoulder

Anchor Theraband to a fixed object at waist level.

Keeping elbow at side, pull the band away from the wall, externally rotate shoulder. 

Slowly return to the starting position. Keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.

Complete exercise with 3 sets for 10 to 15 reps. 

34. Internal Rotation Shoulder

Anchor Theraband to a fixed object at waist level.

Keeping elbow at side, externally rotate shoulder.

Slowly return to the starting position. Keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.

Complete exercise with 3 sets for 10 to 15 reps.

28. Theraband Rows

1. Sit up straight on a chair. 
2. Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down. 
3. Return to start position slowly. 
4. Do 3 sets of 5 repetitions.

This simple exercise helps regain range of motion in the shoulder joint and the muscles that make up the rotator cuff. 

1. Bend forward 90 degrees at the waist with your uninjured arm on a chair or   table for support. Let your injured arm hang down toward the ground. 
2. Make small circles with the hand of your injured arm. Let momentum move your arm around effortlessly for 10 circles;
3. Make both clockwise and counterclockwise circles. Keep your movements smooth and controlled, not sloppy. 
4. As you progress in your rehab, you can hold a light hand weight (2 to 5 pounds) while doing the exercise.