Rotator cuff & shoulder strength
Shoulder Exercises You Can Do in a Chair While Watching TV
4-minute read · Published September 9, 2026 · Updated September 9, 2026
Why a chair works
A sturdy armchair gives you support, so your back and neck can relax while your arms do the work. You can sit through a show without changing your routine or your plans.
Good seated exercise is slow and controlled. You are not trying to lift heavy things. You are trying to move well through a comfortable range and gradually ask a little more of the muscles around your shoulder blade.
What the research says
- Progressive resistance helps. A review of rotator cuff related pain found that resisted exercise that progresses over time probably helps. Gentle movement without resistance probably does less for pain [R01].
- Control matters. A 2024 review found moderate-certainty evidence that motor-control exercise slightly reduces disability compared with generic exercise in the short and medium term. It is not yet clear why [R02].
- Strength is worth building as we age. Resistance training counters muscle loss and supports function and independence in older adults. Barriers and fears should be addressed [R06].
What you can do
- Seated shoulder blade squeeze. Sit tall and gently draw your shoulder blades down and back. Hold briefly, then release.
- Seated arm raise to the side. Keep your elbow soft and lift your arm out to the side only as high as is comfortable. Lower with control.
- Seated shoulder rolls. Roll your shoulders slowly backward, then forward. Keep the motion smooth and unhurried.
- Seated elbow bend and straighten. Bend and straighten your elbow against your own other hand, applying light pressure. Progress by resisting harder, moving through more range, or doing longer sets.
- Use a light band if your clinician agrees. A resistance band can add load. Choose a light one and stop if it causes sharp pain.
Where ShoulderBack Pro fits — and where it doesn't
ShoulderBack Pro suits seated work because one arm resists the other, so you set the effort yourself. Open The Door swings your forearms outward with your elbows at your sides, and the site lists it for the infraspinatus and rhomboids. Windshield Wipers uses slow side-to-side arcs for the rotator cuff muscles.
It's not a medical device and not a treatment, and there is no trial evidence about it specifically. If you'd like an armchair option, you can see the range.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care. [R30]
A doctor or physiotherapist diagnoses shoulder problems. These exercises are general movement, not a diagnosis.
Try this movement
Open the Door (infraspinatus, rhomboids) →Frequently asked questions
How often should I do chair shoulder exercises?
Little and often is a sensible approach for most people. Ask your clinician if you have a diagnosed shoulder problem, so the plan fits your situation.
Do I need weights for these exercises?
No. Your own arm can provide resistance, and a light resistance band is another option if your clinician agrees.
What if a movement hurts?
Stop, reduce the range, and try again gently. Sharp, lasting, or night pain is a reason to see a clinician.
Sources
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Dubé M-O et al. (2024). The Efficacy of Exercise Therapy for Rotator Cuff-Related Shoulder Pain According to the FITT Principle: Systematic Review With Meta-analyses. JOSPT. https://pubmed.ncbi.nlm.nih.gov/38848304/
- Fragala MS, Cadore EL, Dorgo S et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. https://pubmed.ncbi.nlm.nih.gov/31343601/
- NHS Greater Glasgow & Clyde, Shoulder red flags; NHS MPFT self-help, Shoulder pain; BESS/BOA pathway summary (2021). https://pmc.ncbi.nlm.nih.gov/articles/PMC7905504
