Shoulder Pain Relief Exercises
Improve shoulder mobility and strength with these gentle exercises designed to reduce pain and stiffness
Before You Begin
Gentle Range
Work within your pain-free range of motion. Don't force movements.
Warm-Up First
Apply heat or do gentle arm swings before starting exercises.
Progress Gradually
Increase repetitions and range of motion slowly over time.
Shoulder Pain Relief Exercises
1. Pendulum Swings
Gentle passive movement to reduce stiffness and improve circulation in the shoulder joint.
Lean forward, support yourself with good arm
Let affected arm hang down relaxed
Gently swing arm forward/back, side to side
Continue for 1-2 minutes in each direction
Duration: 1-2 minutes each direction | Frequency: 3-4 times daily
Pendulum Swing Exercise
2. Wall Slides
Improves shoulder blade mobility and strengthens the muscles that support proper posture.
Stand with back against wall
Place arms against wall in "goal post" position
Slowly slide arms up the wall
Return to start position, repeat 10-15 times
Repetitions: 10-15 times | Sets: 2-3 sets
Wall Slide Exercise
3. Cross-Body Shoulder Stretch
Stretches the posterior shoulder capsule and improves flexibility across the chest.
Stand or sit with good posture
Bring affected arm across your chest
Use other hand to gently pull arm closer
Hold 20-30 seconds, repeat 3 times
Duration: 20-30 seconds | Repetitions: 3 times each arm
Cross-Body Shoulder Stretch
4. External Rotation with Towel
Strengthens the rotator cuff muscles that stabilize the shoulder joint.
Hold towel with both hands, elbows at sides
Keep elbows bent at 90 degrees
Pull towel apart by rotating arms outward
Hold 3 seconds, return slowly, repeat 10 times
Duration: 3 seconds hold | Repetitions: 10 times
External Rotation with Towel
5. Doorway Chest Stretch
Opens up tight chest muscles that can contribute to shoulder pain and poor posture.
Stand in doorway, place forearms on frame
Step forward gently until you feel stretch
Keep chest up and shoulders down
Hold 20-30 seconds, repeat 3 times
Duration: 20-30 seconds | Repetitions: 3 times
Doorway Chest Stretch
Important Tips for Shoulder Health
💺 Ergonomic Setup
Adjust your workstation so your arms are relaxed at your sides with elbows at 90 degrees when typing.
😴 Sleep Position
Avoid sleeping on the affected shoulder. Use a pillow to support your arm if sleeping on your side.
🎒 Bag Carrying
Use both straps of a backpack or switch sides frequently when carrying a shoulder bag to avoid overuse.
🏋️♂️ Overhead Activities
Limit overhead reaching and lifting. Use a step stool instead of reaching above your head frequently.
Shoulder Pain Limiting Your Activities?
Our physiotherapy team specializes in shoulder rehabilitation and can help restore your range of motion and strength safely.