Wand Exercises for Shoulder Recovery

The average person spends 40 hours per week at work. In the United States, the world’s most overworked country, 75% of people clock more than 40 hours of work per week. If you’re one of these people, then you’re more than likely sustaining some form of a shoulder injury. You don’t have to have a physically demanding job to sustain work-related injuries either, in fact, most shoulder injuries, particularly those related to back and neck problems occur in office and desk workers.


Stress is the primary reason we keep a lot of tension on our shoulders. According to a study done in 2019, 94% of Americans report experiencing stress in the workplace. Heart disease, the number one cause of death in America also reigns in first as the number one stress-related illness. Using a shoulder wand is a great tool to help fight off posture-related problems, neck and shoulder pain.

Listen to your body

You don’t have to have work-related shoulder pain or posture related issues to have to do wand exercises. Your bed can be hurting your neck and shoulders if you’re sleeping wrong. Either way, it’s important to listen to what your body is telling you. We understand if you can’t carry a shoulder wand around all day. Another option is doing these first thing in the morning as meditation and warm-up for the day, but don’t forget to take regular walks away from your desk while at work.

These wand exercises involve shoulder wands used for shoulder pain and they are very affordable, come in different sizes, and are very convenient. If you can't carry one around all day, try these at home first, you can start with an old broomstick or anything else you have laying around the house. The CSC team has included a few exercises to help you get started.

The following exercises are centered around a shoulder wand, and help center focus on a shoulder or region of the back that is already experiencing pain. If you don't feel the pain quite yet, doing these as warm-ups will help your body stay limber throughout the day.

Aarom Shoulder Abduction

While holding a wand palm face-up on the injured side and palm face down on the uninjured side, slowly raise up your injured arm to the side. Repeat 8 Times Hold 12 Seconds Complete 2 Sets Perform 2 Times a day

Aarom Shoulder Flexion

In the standing position and holding the wand with both arms, raise up allowing your unaffected arm to push up your affected arm. Repeat 8 Times Hold 12 Seconds Complete 2 Sets Perform 2 Times a Day

Wand Rotation

In the standing position, hold your wand with both hands keeping your elbows bent. Move your arms and wand side-to-side as if to shake it. Your injured arm should be partially relaxed while your uninjured arm performs most of the work. Do 8 reps, holding for 12 seconds each.

Wand Extension

Starting in the standing position and holding your wand, use the uninjured arm to help push the injured arm back towards you. The affected elbow should remain straight the entire time. Do 8 reps, holding for 10 seconds each.

Wand Flexion

Starting in the standing position, hold your wand with both arms parallel to the floor, palm down on both sides. Raise the wand up allowing your uninjured arm to perform most of the heavy lifting. Your injured arm should be relaxed. Do 8 reps, hold for 10 seconds each.

Wand Press

Start standing by holding your wand at chest height. Slowly push the wand upwards in front of your body so that your elbows become fully straightened, and arms parallel to the floor. Then, return to the original position. Do 10 reps, holding each 10 seconds.

As always, if you have any questions or would like to schedule an appointment, please contact our team today.