Therapy for Shoulder Pain: Top 5 Shoulder Pain Exercises

In 2019, 30.7% of Americans reported upper limb (shoulder) pain, according to the National Health Survey. The prevalence of upper limb pain increases with age—16.2% for 18–29, 24.1% for 30–44, 37.9% for 45–64, and 42.0% for 65+ population. Therefore, it is evident that shoulder pain affects a considerable number of American people. Shoulder pain can become chronic if left untreated. 

Most people prefer physical therapies like shoulder pain exercises over any intrusive method. In this article, you will find five practical shoulder pain exercises to reduce pain. 

5 Shoulder Exercises for Pain

Therapy for shoulder pain depends on the severity of symptoms. The first step for shoulder pain treatment often involves pain medication, activity reduction, rest, and exercise. If the pain is more severe or involves underlying conditions like arthritis, the treatment will vary. 

Here are five shoulder exercises for pain reduction. If you do these exercises regularly, you will see improvement. 

1: Pendulum Swings

To increase shoulder mobility and reduce pain, perform this exercise:

1. Stand next to a table or counter with your unaffected arm supporting you.
2. Bend at the waist, allowing your affected arm to hang down.
3. Gently swing your arm in small circles, starting clockwise and then counterclockwise.
4. Perform this motion for about 1-2 minutes in each direction.
5. Gradually increase the size of the circles as your pain allows.

2: Shoulder Blade Squeeze

To strengthen the muscles around the shoulder blades and improve posture, perform the following:

1. Sit or stand with your back straight and shoulders relaxed.
2. Gently pull your shoulder blades together and down as if you are trying to tuck them into your back pockets.
3. Hold this position for 5 seconds.
4. Relax and return to the starting position.
5. Repeat 10-15 times.

3: Wall Angles

To improve shoulder mobility and posture, do the following:

1. Stand with your back against a wall, feet about six inches away from the wall.
2. Press your lower back, upper back, and head against the wall.
3. With your hands facing forward, raise your arms to form a 90-degree angle at the elbows (like a football goalpost).
4. Slowly slide your arms up and down the wall, keeping your shoulder blades and elbows in contact with the wall.
5. Perform 10-15 repetitions.

4: Doorway Stretch

Stretch the chest and front shoulder muscles to alleviate shoulder pain.

1. Stand in a doorway with your arms forming a 90-degree angle at the elbows and your forearms resting on the doorframe.
2. Step one foot forward slowly, feeling a stretch in your chest and shoulders.
3. Hold the stretch for 15-30 seconds.
4. Return to the starting position and switch legs.
5. Repeat three times on each side.

5: External Rotation with Resistance Band

To strengthen the rotator cuff muscles and improve shoulder stability, do this.

1. Attach a resistance band to a stable object at waist height.
2. Hold the other end of the band with your affected arm, elbow bent at 90 degrees, and keep your elbow close to your body.
3. Start with your forearm across your belly and slowly rotate your arm outward, keeping your elbow in place.
4. Return to the starting position.
5. Perform 2-3 sets of 10-15 repetitions.

Chronic shoulder pain may not go away quickly. For some patients, it becomes a chronic condition that requires more than simple exercises. If your pain is chronic and excruciating and is making day-to-day activities difficult, then you should consider shoulder joint regeneration therapy. 

Regenerative Masters proposes non-surgical regenerative therapies for shoulder pain treatment. Our team of healthcare professionals will assist you in accessing the necessary treatment to promote your physical and mental well-being. Don’t wait any longer to contact us. Email us at info@regenerativemasters.com  or call (612) 800-5196 to share your information.