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Shoulder Pain Exercises
03 Jan

Shoulder Pain Exercises

The shoulder is the most mobile joint in the human body. There are many causes for shoulder pain and you may have acute or chronic episodes. Pain can be caused by different parts of the shoulder, the bursa, the joint itself, tendons or muscles surrounding it. There are a lot of things you can do to help your shoulder pain such as:

  • Stay active and mobile – although movement can bring on pain, the worst thing you can do is stop moving your shoulder, this could lead to bigger issues such as, frozen shoulder;
  • Improve your posture – Be aware of how you are carrying yourself, bring your shoulders back and sit up straight whilst at your desk;
  • Use painkillers to ease the pain (e.g. paracetamol, ibuprofene);
  • Do not lift heavy weights above 90 degrees if you are in pain;
  • Stay warm during the cold season (arthritis gets worse in the cold);
  • Do exercises for your shoulder pain (increase flexibility/mobility and strengthen the muscles around the joint)

Shoulder pain exercises

 

Pendulum

  • Make circular movements in all directions
  • 2×10 each direction

Pendulum - shoulder pain exercises

Shoulder Circles 

  • Make circular movements in all directions with your shoulder
  • 2×10 each direction

shoulder pain exercises - shoulder circles

Flexion 

  • Raise your arm as far as you can slowly to achieve full range of motion
  • 2x8reps
  • Use a weight if you are looking to increase strength

shoulder pain exercises - flexion

Shoulder abduction:

  • Raise your arms above your head as far as you can (achieving 180 degrees)
  • Add weight when you feel comfortable
  • 2x10reps

shoulder pain exercises - shoulder abductor

Passive Shoulder abduction:

  • If you are having difficulty achieving full movement actively, use a stick/broom to help achieve full movement passively
  • 2x10reps

shoulder pain exercises - passive shoulder abductor

Scapula setting:

  • Lie down on your stomach and try to bring your shoulder blades together by squeezing them
  • 2x8reps

shoulder pain exercises - scapula setting

Isometric holds (Internal/external rotation):

  • Use a doorway or wall to push the back/palm of your hand in to the frame making an internal/external rotation movement
  • 5x10second holds each direction

shoulder pain exercises - isometric holds

Sleeper stretch

  • Lie on your injured shoulder and perform an internal rotation movement
  • 5x10second holds

shoulder pain exercises - sleeper stretch