Top 5 Physiotherapy Exercises to Relieve Shoulder Pain

Why Shoulder Pain Happens

The shoulder’s wide range of motion makes it more vulnerable to strain and injury. Common causes include:

• Rotator cuff injuries – strains or tears in muscles/tendons
• Frozen shoulder (adhesive capsulitis) – stiffness and reduced mobility
• Tendonitis or bursitis – inflammation from overuse
• Posture-related issues – prolonged sitting or slouching
• Repetitive overhead movements in work or sport

Benefits of Physiotherapy Exercises

• Improved range of motion and flexibility
• Strengthening of rotator cuff and stabilizing muscles
• Pain relief through reduced stiffness and inflammation
• Better posture and functional movement
• Reduced risk of recurring shoulder injuries

Top 5 Physiotherapy Exercises for Shoulder Pain

1. Pendulum Exercise

Purpose: Improves joint mobility and relaxes tight muscles.

• Stand beside a table or chair for support.
• Bend forward slightly, letting your affected arm hang.
• Gently swing the arm in small circles (clockwise & counterclockwise).
• Perform 10 circles each way, once or twice daily.

Tip: Keep the movement small and controlled.

2. Shoulder Blade Squeeze

Purpose: Strengthens muscles around the shoulder blades and improves posture.

• Sit or stand with your back straight.
• Squeeze your shoulder blades together gently.
• Hold for 5 seconds, then relax.
• Repeat 10–15 times, 2–3 sets daily.

Tip: Avoid shrugging shoulders upward; focus on pulling back and down.

3. Wall Angels

Purpose: Enhances shoulder mobility and postural muscle strength.

• Stand against a wall, feet a few inches forward.
• Place arms in a “goal post” position.
• Slowly slide arms upward, then return down.
• Perform 8–10 repetitions, 2 sets.

Tip: Keep back and arms close to the wall without straining.

4. External Rotation with Resistance Band

Purpose: Strengthens rotator cuff muscles for stability.

• Secure a resistance band to a doorknob or anchor.
• Hold the band with affected arm, elbow bent at 90° close to torso.
• Pull the band outward slowly, then return.
• Perform 10–12 reps, 2–3 sets.

Tip: Begin with light resistance and progress gradually.

5. Sleeper Stretch

Purpose: Improves flexibility and reduces stiffness.

• Lie on your side with the affected shoulder down, arm bent 90°.
• Use opposite hand to gently push forearm down toward floor.
• Hold for 20–30 seconds.
• Repeat 2–3 times daily.

Tip: Perform gently—avoid forcing the stretch.

Additional Tips for Shoulder Rehab

• Apply ice or heat packs to manage pain and stiffness.
• Maintain good posture during daily tasks.
• Avoid heavy lifting or overhead activity until pain subsides.
• Stay consistent with exercises for lasting relief.
• Consult a physiotherapist for personalized programs.

When to Seek Medical Help

Consult a physiotherapist or doctor if you experience:

• Severe or sudden shoulder pain
• Persistent pain lasting beyond a few weeks
• Swelling, redness, or warmth around the joint
• Inability to lift or rotate the arm

Early assessment ensures faster recovery and prevents long-term complications.

Why Choose Bounce Back Physiotherapy?

At Bounce Back Physiotherapy, we believe in healing through movement. Our expert team creates tailored rehab programs using evidence-based exercises, manual therapy, and education—helping patients overcome shoulder pain and return to the activities they love.