Top 5 Home Exercises for Shoulder Pain Relief

🧘‍♀️ Top 5 Home Exercises for Shoulder Pain Relief

Shoulder pain can make even simple tasks—like brushing your hair or reaching overhead—uncomfortable. Whether it’s due to poor posture, overuse, or an old injury, gentle physiotherapy exercises can help relieve pain and improve movement.

Below are 5 physiotherapist-approved exercises you can do at home to manage shoulder pain safely.

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⚠️ Before You Begin

If your pain is sharp, persistent, or due to an accident, consult a physiotherapist or doctor before trying these exercises.

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✅ 1. Pendulum Stretch

Purpose: Reduces stiffness, especially useful in frozen shoulder or post-injury.

How to do it:
- Lean forward slightly, supporting your non-painful arm on a table.
- Let the painful arm dangle.
- Gently swing it in small circles (clockwise and counterclockwise) — 10 times each direction.

🕒 Repeat 1–2 times daily.

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✅ 2. Wall Climb (Finger Walk)

Purpose: Improves shoulder mobility and overhead reach.

How to do it:
- Stand facing a wall at arm’s length.
- Using your fingers (not your shoulder muscles), slowly “walk” your hand up the wall as far as you can.
- Hold at the top for a few seconds, then walk down.

🕒 Repeat 10 times.

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✅ 3. Shoulder Blade Squeeze (Scapular Retraction)

Purpose: Strengthens upper back and corrects rounded shoulders.

How to do it:
- Sit or stand with your back straight.
- Squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold for 5 seconds, then relax.

🕒 Repeat 10–15 times.

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✅ 4. Towel Stretch (Internal Rotation Stretch)

Purpose: Improves internal rotation (useful if you can’t reach behind your back).

How to do it:
- Hold a towel behind your back with both hands—one over the shoulder, one behind the back.
- Gently pull the towel upward with the top hand to stretch the lower arm.

🕒 Hold 20–30 seconds, switch sides. Repeat 3 times.

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✅ 5. Isometric Shoulder External Rotation

Purpose: Activates rotator cuff without moving the joint—ideal for early pain stages.

How to do it:
- Stand near a wall.
- Bend your elbow 90°, keep upper arm close to your body.
- Push the back of your hand against the wall without moving the shoulder.

🕒 Hold for 5 seconds. Repeat 10 times.

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🔄 Tips for Success

• Perform these exercises slowly and mindfully.
• Stop if pain increases sharply.
• Combine with hot packs or ice depending on your condition.
• Avoid heavy lifting during recovery.

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🗣️ Final Word

These simple exercises can be highly effective if done consistently. But every shoulder is different—so for long-term relief, it’s best to get a personalized physiotherapy plan.

💬 Need help figuring out what’s causing your shoulder pain?
Contact our clinic today for an expert assessment.