Best Exercises for Shoulder Pain Relief Recommended by Physiotherapists
- Published on
- Kurt Johnson
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Introduction
Shoulder pain is a common issue affecting professionals, athletes, and individuals recovering from surgery. Whether due to poor posture, repetitive strain, or an injury, managing shoulder pain effectively is crucial for long-term mobility and function. Physiotherapy provides a structured, evidence-based approach to pain relief through targeted exercises.
This article explores physiotherapist-approved exercises, detailing their execution, recommended frequency, and how they integrate into an overall rehabilitation plan.
Physiotherapist-Approved Exercises for Shoulder Pain Relief
A combination of stretching and strengthening exercises can help relieve shoulder pain while improving mobility and stability. Below are some of the best physiotherapist-recommended exercises:
1. Pendulum Stretch (Gentle Mobilisation)
- Execution:
- Stand and lean forward slightly, allowing your affected arm to hang freely.
- Gently swing your arm in small circular motions, gradually increasing the range.
- Perform 10–15 reps in each direction.
- Frequency: 1–2 times per day.
- Benefits: Helps increase mobility and reduce stiffness, especially in frozen shoulder cases.
2. Wall Angels (Postural Correction)
- Execution:
- Stand with your back against a wall, keeping your arms bent at 90 degrees.
- Slowly raise and lower your arms as if making a snow angel.
- Perform 10 reps while maintaining contact with the wall.
- Frequency: 2–3 times per day.
- Benefits: Improves shoulder mobility and posture, helping with upper back alignment.
3. Isometric Shoulder External Rotation (Strengthening Rotator Cuff Muscles)
- Execution:
- Stand with your elbow bent at 90 degrees and press your hand against a wall or resistance band.
- Hold for 10 seconds and repeat 10 times.
- Frequency: 3–4 times per week.
- Benefits: Enhances rotator cuff stability, reducing strain on the shoulder joint.
4. Sleeper Stretch (Increasing Flexibility)
- Execution:
- Lie on your side with the affected shoulder facing down.
- With your arm bent at 90 degrees, gently push your forearm downward using the opposite hand.
- Hold for 30 seconds and repeat 2–3 times.
- Frequency: Once daily.
- Benefits: Improves internal rotation, preventing stiffness and discomfort.
5. Scapular Squeeze (Strengthening Shoulder Blades)
- Execution:
- Sit or stand with a straight back.
- Squeeze your shoulder blades together, holding for 5 seconds.
- Perform 12–15 reps.
- Frequency: 2–3 times per day.
- Benefits: Enhances shoulder stability and improves posture.
6. Resistance Band Shoulder External Rotations (Rotator Cuff Strengthening)
- Execution:
- Secure a resistance band at elbow height.
- Keep your elbow tucked in and rotate your forearm outward.
- Perform 3 sets of 10 reps.
- Frequency: 3–4 times per week.
- Benefits: Strengthens external rotator muscles, preventing impingement injuries.
7. Shoulder Flexion Stretch with Towel
- Execution:
- Hold a towel behind your back with one hand above and one hand below.
- Gently pull the towel upward with the top hand.
- Hold for 20–30 seconds and repeat twice.
- Frequency: Once daily.
- Benefits: Improves shoulder mobility and flexibility.
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How These Exercises Integrate into a Rehabilitation Plan
An effective rehabilitation programme combines pain relief, flexibility, strength-building, and functional training. Here’s how these exercises fit into a structured plan:
Phase 1: Pain Reduction and Mobility Restoration
- Focus on Pendulum Stretch, Sleeper Stretch, and Wall Angels to improve mobility.
- Perform these daily to minimise stiffness and inflammation.
Phase 2: Strengthening and Stability
- Introduce Isometric Shoulder External Rotation, Resistance Band Exercises, and Scapular Squeeze to build shoulder stability.
- Perform these 3–4 times per week, progressively increasing resistance.
Phase 3: Functional Recovery and Prevention
- Combine all exercises with daily activities to maintain strength and function.
- Continue with posture correction techniques to prevent recurrence.
Conclusion
Shoulder pain can significantly impact daily life, but a structured physiotherapy programme with targeted exercises can help alleviate discomfort and prevent further injury. By integrating these physiotherapist-recommended movements into your routine, you can regain mobility, build strength, and improve overall function.
At One Body LDN, we specialise in evidence-based physiotherapy tailored to corporate professionals and individuals recovering from injury.
Book a free assessment today and start your journey towards pain-free movement.
Shoulder Pain Treatment FAQs
How long does it take for shoulder pain to improve with physiotherapy?
Improvement typically begins within 4–6 weeks, depending on the severity of the condition and adherence to exercises.
Can these exercises prevent shoulder injuries?
Yes, consistent strengthening and mobility work reduces the risk of shoulder injuries, especially in those who perform repetitive overhead movements.
Are these exercises safe for post-surgery recovery?
Yes, but always consult a physiotherapist before starting an exercise routine post-surgery.
How often should I do these exercises?
Frequency depends on the exercise, but most should be performed at least 3–4 times per week for optimal results.
Does private health insurance cover physiotherapy for shoulder pain?
Most private health insurance providers, including Bupa, AXA PPP, Cigna, WPA, and Healix, cover physiotherapy. Check your policy for specific coverage.
(Disclaimer: The information in this post is for educational purposes only and does not replace personalised medical advice. Always consult a qualified professional for specific guidance on diagnosis and treatment.)
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