#1 Exercise for Your Shoulders

If you have time for only one exercise, this simple move will help protect and stabilize your shoulders

Michelle Crouch,

AARP

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Published March 27, 2025

Eli Meir Kaplan

Our shoulders are essential for almost every movement we make, from reaching items on high shelves to lifting groceries and getting dressed.

Yet shoulder pain affects as many as 1 in 4 adults, research shows, and becomes more common with age. Some shoulder injuries happen dramatically, while others occur gradually from wear and tear over time.

The shoulder, a complex ball-and-socket joint, is the most mobile joint in the body, which means it also can be unstable, says Greg Hartley, a board-certified geriatric physical therapist and associate professor at the University of Miami.

The best way to protect your shoulders is to strengthen the muscles supporting them, Hartley says.

#1 Exercise Series

Do these to stay strong as you age

A full shoulder workout should target the three different muscle groups that surround the shoulder: the anterior, medial and posterior deltoids.

However, if you have time for only one exercise, you’ll get the most bang for your buck by performing shoulder rotations. Also known as rotator cuff strengtheners, these exercises target the small but crucial muscles of the rotator cuff, helping to strengthen and stabilize the shoulder joint.

Shoulder rotations improve shoulder function and reduce your risk of injury, says Anthony Beutler, M.D., medical director for sports medicine at Intermountain Health in Provo, Utah.

Rotator cuff tears are the most common type of shoulder injury, affecting about 1 in 5 people age 60-plus, according to a 2022 study published in the journal BMJ Open.

Beutler says if he could get all of his patients to do a few sets on both shoulders once a day, “most of their shoulder pain would vanish. They would not have to come see me in clinic.”

How to perform shoulder rotation exercises in 5 steps

Here is a step-by-step guide on how to do both internal and external shoulder rotations. Remember to talk to your doctor before beginning any new exercise routine. And if you feel pain with movement, stop and consult with a health care provider or physical therapist. These exercises requires a resistance band (see box); use a tube or flat resistance band, and avoid loop bands. Start with a band with the least resistance and gradually use bands with more resistance as you get stronger.

Resistance bands: The basics

Resistance bands are portable, affordable and effective tools for building strength. They come in various types such as loop bands, tube bands with handles, and wide, flat bands often used in physical therapy. Resistance levels range from light to heavy. Depending on the brand, yellow is sometimes the easiest (least resistance), and black tends to be the hardest (most resistance); see which one yours is before you buy it. Online prices start at around $10 for a basic set of resistance bands.

1. Secure your resistance band to an anchor point

You can either loop your band over a stable object, or tie a knot and put it through the hinge side of an open door. Then close the door to hold it in place. Make sure you are working on the side of the door that opens away from you. If you’re new to exercise or you don’t have a resistance band, you can perform this exercise without one. Just do the same movements, making sure to keep your arm at a 90-degree angle.

2. Stand perpendicular to the door

Stand upright with your right shoulder facing the door, holding the band with your left hand. Bend your left elbow 90 degrees in front of you, like you’re holding a drink.

3. Perform an external rotation

Keeping your elbow tucked firmly into your side, rotate your forearm out to your side, pulling against the resistance, then slowly return to the starting position and repeat. Do it as many times as you can, eventually aiming for 25 to 30 reps.

4. Finish with an internal rotation

Switch the band into your other hand, the one closest to the door. Start with that hand out to the side, holding the band. Continue to keep your elbow tucked. Rotate your forearm inward, pulling against the resistance, and slowly return to the starting position. Eventually, aim for 25 to 30 reps.

5. Switch sides

Turn around so that your other shoulder faces the door, and perform the exercises on the other side.

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Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nation’s top consumer publications. Her work has appeared in Reader’s Digest, Real Simple, Prevention, The Washington Post and The New York Times.