15 Best Physical Therapy Exercises for Shoulder Pain Relief

Shoulder pain is a prevalent issue, affecting up to 26% of adults at any given time. 

The discomfort can range from mild to severe and may stem from a variety of factors, such as muscle strains, arthritis, injuries, or poor posture. 

These conditions can lead to inflammation, stiffness, and reduced mobility in the shoulder joint, making everyday activities challenging and painful.

While pain medication may provide temporary relief, it often fails to address the root cause of the problem. 

In contrast, physical therapy takes a more comprehensive approach by targeting the underlying factors causing shoulder pain. 

In this article, we will explore the most effective physical therapy exercises designed to address various aspects of shoulder pain. 

1. Gentle Shoulder Mobility

Before diving into more targeted exercises, it's essential to gently mobilize the shoulder joint to improve the range of motion and reduce stiffness. These gentle shoulder mobility exercises are an essential first step in addressing shoulder pain, helping to prepare the joint for more targeted strengthening exercises:

1. Pendulum Swings

Pendulum swings are a gentle way to start mobilizing the shoulder joint. 

Stand with your good arm supporting your body on a table or chair, allowing the affected arm to hang loosely. Gently swing the affected arm in small circles, gradually increasing the size of the circles as comfort allows. 

Perform this exercise for 30 seconds to 1 minute, or as tolerated, and repeat 2-3 times per session. Aim to do this exercise 2-3 times per day.

This exercise helps to reduce stiffness and improve the range of motion in the shoulder.

2. Assisted Shoulder Flexion

Assisted shoulder flexion helps to stretch the front of the shoulder. 

Use your opposite hand to gently guide the affected arm upward, as if reaching toward the ceiling. Hold the stretch for 10-15 seconds, then slowly lower the arm back down. 

Repeat 5-10 times, focusing on a gentle, comfortable stretch.

3. Towel Internal Rotation

For those with tight rotator cuff muscles, towel internal rotation can be beneficial. 

Hold a towel behind your back with the affected arm, grasping the opposite end with your other hand. Gently pull the towel upward with your unaffected arm, creating a gentle stretch in the affected shoulder. 

Hold for 10-15 seconds, then release. 

Repeat 5-10 times.

4. Posterior Capsule Mobilization

Posterior capsule mobilization addresses restricted movement in the back of the shoulder. 

Lie on your side with the painful shoulder facing up. 

Place a small, lightweight object (like a tennis ball or rolled-up towel) under the back of your shoulder (near your shoulder blade), allowing it to apply gentle pressure to the area.

Hold for 10-15 seconds, then release. 

Repeat 5-10 times, focusing on a comfortable stretch.

2. Posture Improvement

Poor posture is a common contributor to shoulder pain, particularly for those who spend long hours sitting at a desk or engaging in activities that promote a hunched position. 

However, the posture improvement exercises and techniques given below can help reduce shoulder discomfort and prevent future issues.

The physical therapists at Complete Wellness can also help address spinal pain through various techniques to improve mobility and function.

1. Doorway Stretches

Doorway stretches help to open the chest and front shoulders, counteracting the hunched position often associated with poor posture. 

Stand in a doorway with your arms bent at 90-degree angles, and elbows at shoulder height. 

Step forward with one foot, gently leaning into the stretch until you feel a comfortable tension in your chest and front shoulders. Hold for 10-15 seconds, then release. 

Repeat 5-10 times.

2. Thoracic Foam Rolling

Thoracic foam rolling is an effective technique for relieving upper back tension and promoting a more upright posture. 

Lie on your back with a foam roller positioned under your upper back. Gently roll back and forth, pausing on any tight or tender spots. 

Spend 1-2 minutes rolling, focusing on relaxing and breathing deeply.

3. Chin Tucks and Retractions

Chin tucks and retractions help to strengthen the neck and periscapular muscles (muscles around the shoulder blade), supporting proper alignment. 

Stand with your back against a wall, feet slightly away from the base. 

Tuck your chin down towards your chest, as if nodding "yes," then gently press the back of your head into the wall, retracting your chin. Hold for 5-10 seconds, then release. 

Repeat 10-15 times.

3. Rotator Cuff Strengthening

The rotator cuff, a group of muscles and tendons surrounding the shoulder joint, plays a crucial role in shoulder stability and movement. 

Strengthening these muscles can help prevent injuries, reduce pain, and improve overall shoulder function. 

Physical therapists, like the ones at Complete Wellness, can ensure that you’re getting a holistic treatment that addresses the root cause.

Let’s take a look at some exercises meant for rotator cuff strengthening:

1. Band External Rotation

Band external rotation exercises target the rotator cuff muscles. 

Secure one end of a resistance band to a sturdy object at elbow height. Grasp the other end with the affected arm, elbow bent to 90 degrees and tucked close to your side. 

Rotate your arm outward, away from your body, keeping your elbow bent and close to your side. Slowly return to the starting position. 

Perform 2-3 sets of 10-15 repetitions.

2. Rows and Face Pulls

Rows and face pulls engage both the rotator cuff and shoulder blade muscles. 

For rows, grasp a resistance band or cable at shoulder height, keeping your elbows close to your body. Pull the band or cable towards your chest, squeezing your shoulder blades together. 

For face pulls, grasp the band or cable at eye level, pulling towards your face while keeping your elbows high. Perform 2-3 sets of 10-15 repetitions for each exercise.

3. Prone Horizontal Abduction

Prone horizontal abduction specifically targets the posterior rotator cuff. 

Lie face down on a bench or bed, with the affected arm hanging off the side. Keeping your arm straight, lift it out to the side until it is level with your body. Slowly lower back down. 

Perform 2-3 sets of 10-15 repetitions.

4. Isometric External Rotation

Isometric holds build endurance without placing undue strain on the shoulder. 

Stand with the affected arm's elbow bent to 90 degrees, tucked close to your side. 

Press the back of your hand into a wall or doorframe, contracting your rotator cuff muscles without moving your arm. Hold for 5-10 seconds, then release. 

Repeat 10-15 times.

4. Scapular Stabilization

Proper positioning and control of the shoulder blade, or scapula, are essential for pain-free shoulder movement. 

Incorporating these scapular stabilization exercises can help improve shoulder function and reduce the risk of future injuries:

1. Scapular Retraction and Depression

Retraction and depression exercises improve scapular stability. 

Stand or sit with your arms at your sides. 

Squeeze your shoulder blades together and down, as if trying to tuck them into your back pockets. Hold for 5-10 seconds, then release. 

Repeat 10-15 times.

2. Wall Slide Holds

The wall slide holds targets the serratus anterior muscle, which helps anchor the scapula to the ribcage. 

Stand facing a wall, arms extended in front of you at shoulder height. 

Slide your arms upward along the wall, maintaining contact with the surface. When you reach a comfortable height, hold the position for 5-10 seconds, then slowly lower back down. 

Repeat 5-10 times.

3. Bent-Over Rows

Bent-over rows engage the muscles responsible for scapular stability. 

Stand with your feet shoulder-width apart, knees slightly bent. 

Hinge forward at the hips, maintaining a straight back. 

Grasp a resistance band or dumbbells, pulling them towards your chest while squeezing your shoulder blades together. Slowly lower your back down. 

Perform 2-3 sets of 10-15 repetitions.

4. Lower and Middle Trapezius Strengthening

Strengthening the lower and middle trapezius muscles (a back muscle resembling a trapezoid) supports the shoulder girdle. 

Lie face down on a bench or bed, arms hanging off the sides. 

Lift both arms out to the sides, forming a "T" shape with your body. 

Squeeze your shoulder blades together as you lift. Slowly lower back down. 

Perform 2-3 sets of 10-15 repetitions.

Get Lasting Shoulder Pain Relief

Incorporating these targeted exercises into your daily routine can significantly improve shoulder mobility, strength, and stability, ultimately reducing pain and enhancing your overall quality of life. 

However, it's crucial to approach shoulder pain relief from a holistic perspective, considering factors beyond just physical therapy exercises.

At Complete Wellness, we understand that achieving lasting shoulder pain relief requires a multi-faceted approach tailored to your unique needs and goals. 

Our team of physical therapists combines their expertise in manual therapy, therapeutic exercise, and ultrasound therapy to create a personalized treatment plan that addresses the root cause of your shoulder pain.

Through comprehensive patient education, we help you understand the underlying factors contributing to your shoulder pain, such as posture, ergonomics, and lifestyle habits. 

By working collaboratively with your physical therapist, you'll learn how to make sustainable changes that promote long-term shoulder health and prevent future injuries.

If you're ready to take control of your shoulder pain, book an appointment today.

Frequently Asked Questions (FAQs):

1. Should I do shoulder exercises if it hurts?

If your shoulder pain is severe or you suspect an injury, consult with a healthcare professional before starting any exercise program. However, gentle exercises can often help reduce mild to moderate shoulder pain. Focus on exercises that do not worsen your symptoms and progress slowly.

2. How long does a hurt shoulder take to heal?

The healing time for a hurt shoulder depends on the severity and cause of the pain. Minor strains or sprains may resolve within a few days to weeks, while more serious injuries like rotator cuff tears can take several months. 

3. Can walking reduce shoulder pain?

While walking may not directly target the shoulder, it can help improve overall circulation, reduce stiffness, and promote relaxation. Maintaining an upright posture and swinging your arms gently during walks can help reduce shoulder discomfort. However, specific shoulder exercises are still necessary for targeted pain relief.

4. Will the rotator cuff heal on its own?

Minor rotator cuff strains may heal on their own with rest and proper care. However, more severe tears often require professional treatment, including physical therapy or surgery. If your pain persists or worsens, consult with a healthcare provider for an accurate diagnosis and appropriate treatment plan.

5. What exercises should I avoid with shoulder pain?

Avoid exercises that cause sharp pain or exacerbate your symptoms. These may include overhead movements, heavy lifting, or high-impact activities. It's also best to steer clear of exercises that involve excessive reaching, pushing, or pulling until your shoulder pain subsides. 

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