What Exercise Should I Do For Shoulder Pain?

Shoulder pain can stem from a variety of causes, including overuse, injuries, or underlying conditions such as arthritis or tendinitis. While severe pain or injury should be assessed by a healthcare professional, certain exercises can be beneficial for mild to moderate shoulder pain. These exercises aim to restore mobility, reduce discomfort, and strengthen the shoulder to prevent future issues.

Here’s a selection of exercises recommended for shoulder pain relief…

1. Pendulum Stretch

How to Do It – Lean forward slightly, allowing the affected arm to hang down. Gently swing the arm in small circles, clockwise and counterclockwise. This exercise helps to reduce stiffness and improve mobility without straining the shoulder muscles.

2. Doorway Stretch

How to Do It – Stand in a doorway with your arms on the doorframe at elbow height, elbows bent at 90 degrees. Gently lean forward until you feel a comfortable stretch in the front of your shoulders. Hold for 15-30 seconds. This stretch can help improve range of motion and flexibility.

3. Towel Stretch

How to Do It – Hold a towel behind your back with both hands. With the unaffected arm, pull the towel upward to stretch the arm of the affected shoulder. Hold the stretch for 15-30 seconds. This exercise is effective for improving shoulder flexibility, especially in the rotator cuff area.

4. Shoulder Blade Squeeze

How to Do It – Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5-10 seconds, then release. Repeat 10-15 times. This exercise helps strengthen the muscles around the shoulder blades, supporting better posture and shoulder stability.

5. Wall Push-ups

How to Do It – Stand facing a wall, arms extended at chest height. Perform a push-up against the wall, keeping your body straight. Push back to the starting position. Perform 10-15 repetitions. Wall push-ups can strengthen the shoulder muscles without putting too much strain on the joint.

6. Arm Across Chest Stretch

How to Do It – Bring one arm across your chest. Use the other hand to apply gentle pressure on the elbow, enhancing the stretch. Hold for 15-30 seconds, then switch arms. This stretch targets the posterior shoulder muscles, relieving tension and pain.

Important Considerations

Warm-up – Perform a gentle warm-up before starting these exercises to prepare the muscles and reduce the risk of further injury.
Pain as a Guide – If any exercise causes pain beyond mild discomfort, stop immediately. The goal is to relieve shoulder pain, not exacerbate it.
Consistency – Regular exercise, performed consistently, is key to achieving and maintaining pain relief and improved mobility.
Professional Guidance – For persistent or severe shoulder pain, consult a healthcare professional or physical therapist. They can provide a diagnosis, tailor exercises to your specific needs, and offer additional treatments if necessary.

Incorporating gentle stretches and strengthening exercises into your routine can be an effective way to manage mild to moderate