Physiotherapy for Shoulder Pain: Exercises and Recovery Tips

Shoulder pain is common and can limit daily activities. Whether caused by injury, poor posture, or conditions like arthritis, proper physiotherapy can help restore movement and reduce discomfort. Combining stretching, strengthening, and mobility exercises can improve flexibility and prevent stiffness. Medications and physiotherapy sessions may be needed in some cases. Following a structured exercise plan and maintaining correct posture can speed up recovery. If pain persists for more than two weeks, consult a doctor. Here are practical physiotherapy exercises and tips to support shoulder pain relief and recovery.
 

Getting started

• Warmup: Before starting the following exercises, engage in 5 to 10 minutes of low-impact activity, such as walking or using a stationary bike. Learn more about the Importance of Physiotherapy Post-Surgery.
• Stretch: After your warm-up, perform the stretching exercises before progressing to the strengthening exercises. Once you have finished the strengthening exercises, repeat the stretching exercises to conclude the routine.
• Avoid ignoring pain: Pain should not be ignored during exercise. Consult your physician or physical therapist if you encounter pain while working out.
  Inquire: If you are uncertain how to perform an exercise or the appropriate frequency, contact a doctor or physical therapist.
   

Exercises

1. Across-the-Chest Stretch

This exercise enhances flexibility and range of motion in the shoulder joint and nearby muscles. If you feel pain in your shoulder while performing it, lower your arm.
Extend your right arm across your chest.
Secure it in the bend of your left elbow, or use your left hand to support your arm.
Maintain this position for up to 1 minute.
Switch sides and repeat.
Perform each side 3–5 times.

2. Door Press

a) Position yourself in a doorway with your elbow bent at a right angle and the back of your wrist resting against the door frame. Attempt to push your arm outward against the door frame. Hold this position for 5 seconds. Complete three sets of 10 repetitions on each side.
b) Use your other arm to push your palm toward the door frame, keeping your elbow at a right angle. Hold for 5 seconds, then complete three sets of 10 repetitions on each side.

3. Shoulder Stretch

Stand tall and lift your shoulders. Hold this for 5 seconds. Squeeze your shoulder blades together and back, holding for 5 seconds. Pull your shoulder blades down and hold for 5 seconds. Relax and repeat this process 10 times.  Learn more by reading Upper Left Back Pain.

4. Chest Expansion

This exercise enhances flexibility and range of motion in your shoulders.
While standing, grasp an exercise band, strap, or towel behind your back with both hands.
Expand your chest while bringing your shoulder blades toward one another.
Lift your chin and gaze upwards toward the ceiling.
Hold this position for as long as 30 seconds.
Repeat this 3–5 times.

5. Pendulum Exercise

Stand with your unaffected hand resting on a chair. Allow your other arm to hang down and gently swing it forward and backward in a circular motion.
Repeat this action about 5 times.
Try this 2–3 times throughout the day.

6. Sleeper Stretch

Primary muscles targeted: Infraspinatus, teres minor
You should feel this stretch behind your shoulder in the outer upper back.
Equipment required: None
Repetitions: 4 repetitions, 3 times a day
Frequency: Daily

Step-by-step instructions
Lie on your side on a firm, flat surface, with the shoulder that needs attention positioned beneath you and your arm bent, as depicted. You may use a pillow under your head for added comfort if desired.
Use your unaffected arm to apply pressure downwards on your other arm. Cease pressing when you feel a stretch in the back of your affected shoulder.
Hold this position for 30 seconds, and then allow your arm to relax for 30 seconds.
Tip: Refrain from bending your wrist or applying pressure on it.

7. Horizontal Abduction While Bent Over

Primary muscles targeted: Middle and lower trapezius, Infraspinatus, teres minor, posterior deltoid
This exercise should be felt in the rear of your shoulder and upper back area.
Required equipment: Start with a weight that enables three sets of eight repetitions, progressing to three sets of twelve repetitions.
As the exercise becomes less challenging, increase weight by 1-pound increments up to a maximum of 5 pounds. When increasing weight, begin again with three sets of 8 repetitions.
Repetitions: 3 sets of 8
Frequency: 3 times per week

Instructions:

1. Position yourself face down on a table or bed, with the affected arm hanging off the edge.
2. Keep your arm straight, and slowly elevate it to eye level.
3. Gradually lower it back to the initial position and repeat.
   Advice: Maintain control of the movement while lowering the weight.
    

8. Needle Threading Pose

This position alleviates tension in the chest, shoulders, and upper back. You can support your head or shoulder with a cushion or block if needed.

1. Begin on all fours.
2. Raise your right hand towards the ceiling, palm facing away from your body.
3. Bring your arm down, passing it under your chest and towards the left side of your body, palm facing upward.
4. Engage your right shoulder and arm to prevent collapsing in this area.
5. Keep your left hand on the floor for support, lift it towards the ceiling, or place it inside your right thigh.
6. Maintain this position for up to 30 seconds.
7. Rest in Child's Pose before repeating on the left side.
    

Conclusion

Shoulder pain can disrupt daily life, but physiotherapy and simple exercises can significantly improve mobility and reduce discomfort. Strengthening and stretching exercises promote flexibility and prevent stiffness—proper posture and reducing strain on the shoulder during daily activities aid recovery. Pain relief medications may provide short-term relief, but consulting a doctor is essential if pain persists beyond two weeks. TruePal emphasises holistic well-being and encourages consistent physiotherapy routines for long-term shoulder health. Following these exercises can help regain strength and prevent future pain, ensuring a healthier and more active lifestyle.
 

FAQs

1. What is the most excellent pain reliever for the shoulders?

Nonsteroidal anti-inflammatory medicines (NSAIDs) can help with shoulder pain by lowering inflammation in the joint. Ibuprofen and naproxen are two NSAIDs that doctors frequently recommend.

2. What is the most beneficial shoulder exercise?

Barbell overhead press: This traditional and powerful compound exercise engages many shoulder muscles simultaneously.

3. How does one repair shoulder muscles?

Non-surgical treatment for rotator cuff injuries and rips involves activity adjustment.

• Anti-inflammatory medications.
• Ice or heat application.
• Injections (corticosteroids
• Pain-management strategies.
• Physical treatment.
   

4. What is the healing time for a shoulder repair?

The tendon takes six to eight weeks to repair to the bone. The recuperation period varies according to the size of the rip. The total recuperation time for tiny tears is approximately four months, whereas severe tears take six months. Complete healing from severe; large tears might take six to twelve months.

5. Do shoulders heal quickly?

Shoulders typically recover from exercise more quickly than larger muscle groups like the legs or back, so depending on the intensity and your fitness level, you can resume working out sooner. However, this can vary depending on the type of exercise and whether any injuries are involved.