Top 10 Exercises for Shoulder Pain Relief

Shoulder pain is among the most common issues that many of us suffer. Whether due to prolonged sitting or because of an injury, shoulder pain doesn’t discriminate and can arise at any point in time due to many reasons. In this blog, we will take a glance at the top 10 exercises that can provide relief from persistent shoulder pain. Continue reading to learn more. 

1- Sleeper Stretch

The sleeper stretches affect the posterior shoulder muscles while improving flexibility and reducing pain.

Steps to do Sleeper Stretch

1. Lie on your side, and keep the affected shoulder down 

2. Keep your arm bent at 90 degrees in front of you

3. With the help of your opposite hand press your affected arm gently down toward the floor.

4. Hold the position for 15-30 seconds before relaxing

2- Shoulder Flexion with Dumbbells

This exercise helps to strengthen the front part of the shoulder while building muscle support and reducing pain.

Steps to do Shoulder Flexion with Dumbbells

1. Hold a light dumbbell in both of your hands while keeping your arms at your sides.

2. Lift both arms slowly straight in front of you keeping them parallel to the floor.

3. Lower your arms down

4 Repeat the exercise 10-15 times

3- Scapular Push-Ups

Scapular push-ups affect the shoulder blades while improving shoulder stability and mobility.

Steps to do Scapular Push-Ups:

1. Start with getting in the plank position while keeping your hands directly under your shoulders. 

2. Keep your arms straight while moving your shoulder blades together and pushing them apart as far as possible.

3. Repeat the exercise 10-15 times

4- Thoracic Extention

This exercise helps in improving upper back mobility while alleviating shoulder pain caused by poor posture or stiffness.

Steps to do Thoracic Extention:

1. Sit straight on the floor with your knees bent and feet flat on the floor

2. Place a foam roller under your upper back while crossing your arms over your chest

3. Gently lean back over the roller while extending your upper spine.

4. Roll up and down slightly massaging the upper back muscles.

5. Repeat the exercise for 1-2 minutes.

5- Pendulum Stretch

This exercise is effective for mobilising the shoulder joint gently and increasing the range of motion. 

Steps to do Pendulum Stretch 

1. You can do this exercise as you stand or sit by letting the affected arm hang down. 

2. Swing your arm in small circles with about a foot in diameter. Do ten circles in each direction. 

3. Increase the diameter of the circle gradually, keeping the pain level in check. 

4. Repeat this exercise for 3-5 minutes and do this once or twice every day

6- Cross-Body Arm Stretch

This exercise is useful for stretching the shoulder muscles, specifically the deltoid and the rotator cuff. 

Steps to do Cross-Body Arm Stretch

1. Sit or stand up straight

2. Bring your arm across the body, keeping it at the shoulder’s height

3. Use the opposite hand to pull the other arm gently closer towards your chest, stretching the shoulder

4. Hold the stretch for 15-20 seconds

5. Repeat the exercise 3-5 times 

7- Wall Angels

This exercise is useful for improving the stability of the shoulder by strengthening the muscles around the shoulder blade.

Steps to do Wall Angels

1. Stand straight with your back against the wall, and keep your feet a few inches away from the wall

2. Push your lower back, upper back and head against the wall

3. Lift your arm to shoulder height, elbows bent at a 90-degree angle, and drive your arms against the wall

4. Glide your arm up the wall as if making a snow angel. Keep your arm and back against the wall

5. Lower your arm back to its original position. Repeat the exercise 10-15 times

8- Shoulder External Rotation with Resistance Band

This exercise is useful for strengthening the rotator cuff muscles.

Steps to do Shoulder External Rotation with a resistance Band

1. Put the resistance band and attach it to a stable object like a doorknob at your elbow’s height

2. Hold the other end of the resistance band with your arm, elbows bent at 90-degree and close to your body

3. Keep your elbow close to your body and rotate the forearm away from the body, stretching the resistance band

4. Return to the starting position slowly. Repeat the exercise 10-15 times

9- Internal Rotation with Resistance Band

This exercise complements the external rotation but works on the opposite set of muscles, ensuring balanced shoulder strength.

Steps to do Internal Rotation with Resistance Band

1. Attach the resistance band the same as in the previous exercise

2. Hold the band with your affected arm keeping the elbow bent at 90 degrees

3. Rotate your arms inward

4. Return to the initial position

5. Repeat the exercise 10-15 times

10- Scapular Squeezes

This exercise is significant for improving the posture and the stability of the shoulder by strengthening the muscles between the shoulder blades.

Steps to do Scapular Squeezes

1. Stand or sit straight with your arm by your side

2. Compress your shoulder blades together like you would when trying to pinch a pencil between them

3. Hold the squeeze for 10-15 seconds

4. Repeat the exercise 10-15 times

Conclusion

These top 10 exercises for shoulder pain relief involve key muscles and joints are that responsible for maintaining your shoulder health. You can incorporate these exercises into your daily workout routine to make sure your shoulders remain in optimal health. Granimals offers an all-inclusive program to manage chronic shoulder pain through online physiotherapy, book your initial consultation call with Granimals today!

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Frequently Asked Questions (FAQs)

Q1. Should I ignore shoulder pain?

Answer: No, you must not ignore shoulder pain. You can practise exercises that can help you relieve shoulder pain and seek professional help if the shoulder pain persists for long. 

Q2. Is massage helpful for shoulder pain?

Answer: Yes, neck and shoulder massage can provide relief from shoulder pain. However, if the pain persists for long, seek professional help. 

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