Exercises for Shoulder Pain: A Guide to Relief and Recovery

Shoulder pain can sneak up on anyone—whether you’re an athlete, an office worker, or simply someone who slept the wrong way. Because our shoulders are involved in almost every upper body movement, discomfort in this area can significantly affect our day-to-day lives. Fortunately, with the right exercises, you can manage shoulder pain, improve mobility, and build strength for long-term relief.

In this blog post, we’ll walk you through some of the most effective exercises for shoulder pain relief, improved posture, and to prevent future issues. Before starting any new exercise regimen, especially if you’re dealing with pain, it’s always a good idea to consult with a medical professional or physical therapist.

Understanding Shoulder Pain

The shoulder is one of the most complex and mobile joints in the human body. It’s made up of several bones, muscles, tendons, and ligaments that work together to allow a wide range of motion. But that complexity also makes it vulnerable to injury and pain.

Common causes of shoulder pain include:

• Rotator cuff injuries
• Frozen shoulder (adhesive capsulitis)
• Bursitis
• Tendonitis
• Shoulder impingement
• Postural issues and muscle imbalances

Whether your pain stems from an injury or from long-term overuse and strain, gentle, targeted exercises can help improve your shoulder health.

General Guidelines for Exercising with Shoulder Pain

• Warm up first: Gentle shoulder circles or arm swings can get your muscles ready.
• Avoid sharp pain: If an exercise causes sharp or shooting pain, stop immediately.
• Move slowly and deliberately: Speed can lead to poor form and increased risk of injury.
• Focus on posture: Keep your spine neutral and shoulders relaxed.
• Consistency matters: Daily or near-daily practice will yield the best results.

1. Pendulum Stretch

Purpose: Gentle mobilization of the shoulder joint

1. Stand next to a table or chair and place your non-injured hand on it for support.
2. Lean forward slightly and let your affected arm hang down.
3. Gently swing your arm in small circles (clockwise and counter-clockwise).
4. Do 10 circles in each direction.
5. Repeat 1–2 times a day.

Why it helps: This passive exercise helps to loosen up the joint and is often recommended in the early stages of recovery.

2. Shoulder Blade Squeeze

Purpose: Improves posture and strengthens upper back muscles

1. Sit or stand with your arms at your sides.
2. Gently squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
3. Hold for 5 seconds, then relax.
4. Repeat 10–15 times.

Why it helps: Strengthening the muscles between your shoulder blades can counteract forward-shoulder posture and reduce strain on the shoulder joint.

3. Wall Angels

Purpose: Improves shoulder mobility and posture

1. Stand with your back against a wall, feet about 6 inches away.
2. Keep your lower back, upper back, and head pressed against the wall.
3. Raise your arms to make a “goal post” position, with elbows bent at 90 degrees.
4. Slowly slide your arms up the wall, then back down.
5. Repeat 10–15 times.

Why it helps: Wall angels activate and stretch the upper back and shoulder muscles, helping correct posture and improve range of motion.

4. Towel Stretch

Purpose: Enhances internal rotation and flexibility

1. Grab a small towel or belt.
2. Drape it over your good shoulder and grab the bottom of the towel behind your back with the affected arm.
3. Gently pull the towel upward with your good arm, stretching the affected shoulder.
4. Hold for 15–30 seconds.
5. Repeat 2–3 times.

Why it helps: This stretch can be particularly helpful for frozen shoulder or general stiffness.

5. Cross-Body Shoulder Stretch

Purpose: Stretches the deltoid and relieves tension

1. Bring your affected arm across your body.
2. Use your other arm to gently pull the elbow toward your chest.
3. Hold for 20–30 seconds.
4. Repeat 3–5 times on each side.

Why it helps: This stretch targets the back of the shoulder and upper back muscles, relieving tightness and improving flexibility.

6. Isometric Shoulder External Rotation

Purpose: Builds shoulder stability without movement

1. Stand near a wall with your elbow bent to 90 degrees and held close to your side.
2. Press the back of your hand gently against the wall, as if trying to rotate your arm outward.
3. Hold for 5–10 seconds without actual movement.
4. Repeat 5–10 times.

Why it helps: Isometric exercises allow you to strengthen muscles without irritating the joint through movement.

7. Resistance Band Rows

Purpose: Strengthens upper back and rear shoulder muscles

1. Anchor a resistance band to a stable surface.
2. Hold the handles and step back to create tension.
3. Pull the handles toward your chest, squeezing your shoulder blades.
4. Slowly return to start.
5. Repeat 10–15 times.

Why it helps: Strengthening the muscles of the upper back can support better shoulder alignment and reduce strain.

When to Seek Professional Help

While exercises can be incredibly effective for mild to moderate shoulder pain, it’s crucial to know when to consult a medical professional. You should see a doctor or physical therapist if you experience:

• Persistent pain that lasts more than a few weeks
• Severe pain with movement
• Swelling or bruising
• Inability to lift your arm
• Numbness or tingling

Final Thoughts

Shoulder pain doesn’t have to sideline you forever. With consistent effort, the right exercises, and a little patience, you can often regain function, reduce discomfort, and prevent future injuries. These exercises offer a gentle yet effective approach to healing, and they can easily be incorporated into your daily routine.

Remember: consistency is key, and listening to your body is essential. Start slow, be mindful of your form, and if in doubt, get guidance from a physical therapist to ensure you’re on the right track.

Let’s Keep Moving!

If you found this guide helpful, share it with someone dealing with shoulder pain, or bookmark it for your own routine. Got questions or want a customized exercise plan? Drop a comment or contact the team at Haydel Spine Pain & Wellness—we’re here to help you move pain-free again.