At Physio and Exercise Lab, we specialise in physio for shoulder pain, helping countless patients overcome discomfort through targeted exercises and professional guidance.
The best physio exercises for shoulder pain include pendulum swings, shoulder blade squeezes, and scapular retractions, but it’s important to assess your comfort levels while doing any rehabilitation exercises.
In this blog, we’ll share our top 15 physio exercises for shoulder pain to alleviate discomfort and improve mobility.
The Best Physio Exercises for Shoulder Pain
- Pendulum Swings
- Shoulder Blade Squeezes
- Cross-Body Arm Stretch
- Doorway Chest Stretch
- Internal Rotation with Resistance Band
- External Rotation with Resistance Band
- Wall Crawls (Finger Walks)
- Sleeper Stretch
- Towel Stretch
- Scapular Retractions
- Isometric Shoulder Exercises
- Cross-Body Posterior Stretch
- Wall Push-Ups
- Shoulder Flexion with Dumbbell
- Shoulder Abduction with Dumbbell
1. Pendulum Swings
Pendulum swings are gentle movements that help increase joint mobility and reduce stiffness without putting undue stress on your shoulder. They’re especially useful in the early stages of rehabilitation when active movement is limited.
How to Perform:
- Stand beside a table or chair, using your unaffected arm for support.
- Let your affected arm hang down loosely.
- Gently swing your arm forward and backward, side to side, and in small circles.
- Perform each motion for 30 seconds.
2. Shoulder Blade Squeezes
Strengthening the muscles between your shoulder blades is vital for improving posture and reducing strain on the shoulder joint. Shoulder blade squeezes activate these muscles, promoting better alignment and function.
How to Perform:
- Sit or stand with your back straight.
- Gently squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold for 5 seconds, then relax.
- Repeat 10 times.
3. Cross-Body Arm Stretch
This stretch targets the posterior shoulder muscles, helping to alleviate tightness and discomfort. It’s an effective way to improve flexibility and reduce tension built up from daily activities.
How to Perform:
- Stand or sit upright.
- Bring your affected arm across your chest.
- Use your opposite hand to gently pull the arm closer to your body.
- Hold the stretch for 15–30 seconds.
- Repeat 3 times.
4. Doorway Chest Stretch
Opening up the chest muscles and anterior shoulder can significantly improve your range of motion. The doorway chest stretch helps counteract the effects of poor posture and prolonged sitting.
How to Perform:
- Stand in a doorway with your arms bent at 90 degrees, hands placed on the door frame.
- Step forward slowly until you feel a gentle stretch across your chest and front shoulders.
- Hold for 15–30 seconds.
- Repeat 3 times.
5. Internal Rotation with Resistance Band
Enhancing shoulder stability is crucial for overall joint health. This exercise strengthens the internal rotator muscles, which play a key role in stabilising the shoulder during movement.
How to Perform:
- Attach a resistance band to a secure object at waist height.
- Stand with your affected side facing the band.
- Hold the band with your elbow bent at 90 degrees, tucked into your side.
- Pull the band towards your stomach.
- Slowly return to the starting position.
- Perform 2 sets of 10 reps.
6. External Rotation with Resistance Band
Targeting the external rotator muscles is essential for balanced shoulder strength. This exercise helps improve joint stability and reduces the risk of injuries related to muscle imbalances.
How to Perform:
- Use the same setup as the internal rotation exercise.
- Stand with the unaffected side facing the band.
- Hold the band with your affected arm, elbow bent at 90 degrees.
- Rotate your arm away from your body.
- Return slowly to the starting position.
- Perform 2 sets of 10 reps.
7. Wall Crawls (Finger Walks)
Wall crawls encourage gentle movement in the shoulder joint, improving flexion and helping to restore normal function. They’re particularly beneficial for regaining range of motion after periods of immobility.
How to Perform:
- Stand facing a wall, about arm’s length away.
- Place your fingertips on the wall at waist level.
- Walk your fingers up the wall until you feel a comfortable stretch.
- Walk them back down to the starting position.
- Repeat 10 times.
8. Sleeper Stretch
The sleeper stretch increases internal rotation flexibility, which is often limited in individuals with shoulder pain. This exercise helps reduce tightness in the posterior capsule of the shoulder.
How to Perform:
- Lie on your side with the affected shoulder underneath you.
- Extend your arm straight out, then bend the elbow at 90 degrees.
- Use your opposite hand to gently press your forearm towards the floor.
- Hold for 15–30 seconds.
- Repeat 3 times.
9. Towel Stretch
Enhancing mobility in both internal and external rotation is vital for overall shoulder health. The towel stretch is an effective way to work on these movements simultaneously.
How to Perform:
- Hold a towel behind your back with one hand over your shoulder and the other behind your lower back.
- Gently pull upward with the top hand to stretch the bottom shoulder.
- Hold for 15–30 seconds.
- Switch arms and repeat.
- Perform 3 repetitions on each side.
10. Scapular Retractions
Proper functioning of the scapular stabilisers promotes better posture and reduces shoulder strain. Scapular retractions strengthen these muscles, aiding in shoulder blade control during arm movements.
How to Perform:
- Stand or sit with arms relaxed at your sides.
- Pull your shoulders back and down, imagining putting them into your back pockets.
- Hold for 5 seconds, then relax.
- Repeat 10 times.
11. Isometric Shoulder Exercises
Building shoulder strength without movement is ideal when dealing with pain. Isometric exercises engage the muscles without stressing the joint, making them suitable for various stages of recovery.
How to Perform:
- Stand facing a wall with your elbow bent at 90 degrees.
- Press your fist into the wall without moving your arm.
- Hold for 5 seconds.
- Perform presses in different directions: forward, backward, inward, and outward.
- Do 2 sets of 10 reps for each direction.
12. Cross-Body Posterior Stretch
Targeting the posterior deltoid and rotator cuff muscles improves flexibility and reduces the risk of strains. This stretch is beneficial for relieving tension built up from repetitive motions.
How to Perform:
- Stand upright.
- Reach your affected arm across your body at chest level.
- Use your other arm to support it.
- Hold for 15–30 seconds.
- Repeat 3 times.
13. Wall Push-Ups
Strengthening the shoulder and chest muscles without placing heavy loads on the joints can aid in recovery. Wall push-ups are a gentle way to build strength and improve functional movements.
How to Perform:
- Stand facing a wall with your hands shoulder-width apart on the wall.
- Bend your elbows to bring your chest towards the wall.
- Push back to the starting position.
- Perform 2 sets of 10 reps.
14. Shoulder Flexion with Dumbbell
Enhancing strength in the anterior shoulder muscles supports better lifting mechanics and reduces strain during overhead activities.
How to Perform:
- Hold a light dumbbell in your affected hand.
- Keep your arm straight and lift it forward to shoulder height.
- Lower it back down slowly.
- Perform 2 sets of 10 reps.
15. Shoulder Abduction with Dumbbell
Strengthening the lateral shoulder muscles improves overall shoulder function and stability, aiding in daily activities that involve lifting objects to the side.
How to Perform:
- Hold a light dumbbell in your affected hand.
- Lift your arm out to the side up to shoulder height.
- Lower it back down slowly.
- Perform 2 sets of 10 reps.
Tips for Performing Your Shoulder Physio Exercises
- Warm-Up: Always begin with a gentle warm-up to increase blood flow to the shoulder muscles. Simple activities like arm circles or light cardio can prepare your body for exercise.
- Consistency: Perform these physio exercises regularly for the best results. Consistency is key to strengthening muscles and improving flexibility.
- Listen to Your Body: Mild discomfort is normal, but stop if you experience sharp or severe pain. Pushing through pain can lead to further injury.
- Professional Guidance: Consider booking a session with one of our physiotherapists for personalised instruction. We can tailor exercises to your specific needs and monitor your progress.
When to Seek a Physio for Shoulder Pain
If your shoulder pain persists despite consistent exercise, or if you experience symptoms like swelling, significant weakness, or numbness, it’s essential to seek professional help.
At Physio and Exercise Lab, our team specialises in diagnosing and treating shoulder conditions.
We’ll work with you to develop a customised treatment plan aimed at relieving pain and restoring function.
Conclusion
Shoulder pain doesn’t have to limit your daily activities. Incorporating these physio exercises for shoulder pain into your routine can significantly improve your shoulder health.
Remember, the key is consistency and proper technique. If you’re unsure about any of the exercises or want personalised guidance, don’t hesitate to reach out to us.
Ready to take the next step towards a pain-free shoulder? Contact us to schedule a shoulder physio appointment with one of our experienced physiotherapists.
At Physio and Exercise Lab, we’re committed to helping you achieve optimal health through expert care and personalised treatment plans.
Disclaimer
This blog is for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider before starting any new exercise programme.
