Top 10 Physical Therapy Exercises for Shoulder Pain

Shoulder pain can make everyday tasks difficult, like reaching, lifting, or even resting. Physical therapy exercises help lessen pain, improve movement, and strengthen the muscles in your shoulder. Here are 10 physical therapy exercises for shoulder pain that can help you feel better.

Pendulum Stretch

The pendulum stretch helps to move your shoulder without putting stress on it. To do this exercise, stand next to a table or chair for support. Lean forward and let your painful arm hang down. Slowly swing your arm in small circles, then gradually make the circles larger. Do 10 circles in each direction. This exercise helps to reduce shoulder stiffness and discomfort.

Cross-body Shoulder Stretch

This exercise helps relax the back of your shoulder. Here’s how to do it:

1. Sit or stand with a straight back.
2. Use your good arm to pull your painful arm across your chest.
3. Hold for 20 to 30 seconds, then relax.

Repeat 3 times for each arm. This stretch improves the flexibility of your shoulder.

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Doorway Stretch

The doorway stretch focuses on the chest and the front of your shoulder. Tight chest muscles can make shoulder pain worse, so this stretch is helpful. To do it, you should:

1. Stand in a door frame and bend your arms at 90 degrees.
2. Put your forearms on the doorframe and step forward slowly.
3. Hold for 20 to 30 seconds, then step back.

Rotator Cuff Strengthening

Strengthening the rotator cuff helps keep your shoulder stable. Strong muscles around the shoulder prevent pain and injury. To do this exercise:

1. Attach a resistance band to something stable, like a door handle.
2. Hold the band with your injured arm
3. Rotate your arm in and out, keeping your elbow close to your side.
4. Do 10 to 15 repetitions.

Thread the Needle

Thread the Needle is a simple yoga stretch that helps your upper back and shoulders. Start on your hands and knees, then slide one arm under your body. Lower your shoulder and head to the floor and hold for 20 to 30 seconds. Switch sides and repeat.

Child’s Pose

Child’s Pose is a relaxing stretch that helps open your shoulders and upper back. To do this stretch, start on your hands and knees. Sit back on your heels and reach your arms forward. Hold for 30 seconds to 1 minute. This stretch helps reduce shoulder tension and promotes relaxation.

Shoulder Circles

Shoulder circles warm up your shoulder joint and improve mobility. Stand with your arms by your sides and slowly rotate your shoulders in small circles. Gradually make the circles bigger as you go. Do 10 circles in each direction. Shoulder circles help increase movement in the shoulder joint and reduce tightness.

Seated Twist

The seated twist stretches your shoulders and upper back. Sit with your feet flat on the floor and twist your upper body to one side. Use the back of the chair for support and hold it for 20 to 30 seconds. Twist to the other side and repeat. This stretch helps loosen the shoulders and relieve stiffness.

Eagle Arms Spinal Rolls

Eagle arms spinal rolls combine a shoulder stretch with a movement for your upper back. To do it:

1. Sit or stand tall and cross one arm over the other.
2. Bend your elbows so your forearms wrap together.
3. Lift your elbows and gently round your spine.
4. Hold for 20 to 30 seconds.

Chest Expansion

Chest expansion helps stretch your chest and shoulders. It can improve posture and reduce tightness. Stand tall with your feet shoulder-width apart. Clasp your hands behind your back and slowly lift your arms. Feel the stretch in your chest and shoulders. Hold for 20 to 30 seconds, then relax. This stretch can open up your chest and reduce shoulder discomfort.

Last Word

Physical therapy exercises for shoulder pain help you reduce discomfort, improve movement, and strengthen the muscles around your shoulder. By doing these exercises regularly, you can feel less pain and improve your shoulder’s function. At Dynamic Spine and Sport Rehabilitation, our team helps guide you through these exercises to make sure you do them correctly.

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