Easy Shoulder Pain Exercises

 Shoulder injuries can be frustrating and painful. Usually, shoulder pain will develop gradually and sometimes it’s hard to pinpoint the exact cause.  In this post, we’re sharing some easy shoulder pain exercises to relieve shoulder pain and prevent it from happening again in the future. 

What causes shoulder pain?

Here’s a breakdown of different types of pain and what injuries they could indicate:

Pain and stiffness that lingers for months or years could indicate something like Frozen Shoulder, or arthritis

If the pain is worse when you’re using your arm or shoulder it could indicate tendonitis, bursitis or an impingement

If your shoulder feels like it clicks or locks, or if you experience tingling or numbness and your shoulder is weak, it could indicate shoulder instability

If the pain is on top of the shoulder, where the collarbone and joint meet, it could be caused by problems in the acromioclavicular joint, like dislocation or stretched or torn ligaments

Sudden extreme pain where you can’t move your arm could be caused by dislocation, a broken bone, or ruptured tendon

How to relieve shoulder pain 

Pendulum

Lean forward, placing your right hand on a counter or table for support. Allow your left arm to hang relaxed at your side.

Gently swing your left arm forward and backward, side-to-side, and in a circular motion. Repeat the motion 10 times.

Switch arms and repeat the sequence.

Repetitions: 2 sets of 10 on each side

Tip: Keep your back straight and your knees slightly bent.

Crossover arm stretch

With relaxed shoulders, gently pull your left arm across your chest.

Hold your upper left arm using your right hand, pulling it until you feel the stretch at the back of your shoulder.

Hold it for 30 seconds and then release it for 30 seconds.

Perform the stretch three more times.

Repeat with the opposite arm.

Repetitions: 4 on each side

Tip: Avoid putting pressure on your elbow.

Table and wall slides

Place both hands on a long table in front of you while sitting down and upright.

Slide your hands together forwards along the table to gently stretch overhead as you lean forward.

Hold the movement for 5 seconds once you reach your maximum stretch, then slowly return to the upright position.

As you progress, move to a wall and try the overhead stretch while standing, using the wall to slide your hands along.

Repetitions: 3 sets of 10 slides

Tip: To make sliding easier, hold a towel or walk your fingers along the surface.

Passive internal and external rotation stretch

Internal rotation

Hold a yardstick, golf club, or other light stick behind your back with your left hand.

Lightly grasp the end of the stick with your right hand.

Gently pull the stick horizontally with your right hand until you feel a stretch in the front of your shoulder.

Hold the stretch for 30 seconds. Release for 30 seconds.

Repeat on the opposite side.

External rotation

Grasp a broomstick, yardstick, golf club, or other light stick with your left hand in front of your body and the other end of the stick with your right hand.

Push the stick horizontally with your right hand until you feel the stretch in the back of your shoulder.

Hold the stretch for 30 seconds and then relax for 30 seconds.

Repeat on the other side.

Repetitions: 4 of each on both sides

Tip: Keep hips facing forward and avoid leaning or twisting while pushing or pulling the stick.

Sleeper stretch

Lie down on your left side on a flat, firm surface.

With your shoulder under you, bend your left arm at a 90-degree angle.

Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder.

Hold the movement for 30 seconds and then relax for 30 seconds.

Switch sides and repeat.

Repetitions: 4 on each side

Tip: Avoiding pressing down on or bending your wrist