Ask a physiotherapist: best exercises for shoulder pain

Shoulder pain can be a real nuisance, whether it’s a dull ache that won't go away or a sharp twinge that catches you off guard. It can affect your sleep, your work, and your ability to enjoy everyday activities. But the good news is, with the right exercises, many cases of shoulder pain can be managed and improved.

Shoulder pain can be a real nuisance, whether it’s a dull ache that won't go away or a sharp twinge that catches you off guard. It can affect your sleep, your work, and your ability to enjoy everyday activities. But the good news is, with the right exercises, many cases of shoulder pain can be managed and improved.

At Bramhall Physio, part of our treatment for shoulder pain involves recommending exercises to help ease shoulder discomfort. Here are a few gentle but effective movements we commonly recommend.

Pendulum swings

This exercise is great for early stage shoulder pain because it keeps the joint moving without putting too much strain on it.

• Lean forward, resting one hand on a table or chair for support.
• Let your sore arm dangle down freely.
• Gently swing your arm in small circles, forwards and backwards, and side to side.
• Perform for 30 seconds in each direction.
• Physio top tip: Keep the movement relaxed and smooth- no forcing or jerky motions!

Shoulder blade squeezes

Strengthening the muscles around your shoulder blades can help improve posture and support the shoulder joint.

• Sit or stand tall.
• Gently pull your shoulder blades back and down as if trying to pinch them together.
• Hold for 5 seconds, then relax.
• Repeat 10 times.
• Physio top tip: Avoid shrugging your shoulders up towards your ears.

Wall angels

Perfect for improving mobility and posture, especially if you spend long hours at a desk.

Stand with your back against a wall, feet a few inches away.

• Place your arms against the wall in a "goalpost" position (elbows at 90 degrees).
• Slowly slide your arms up the wall as high as you can, then back down.
• Repeat 10 times.
• Physio top tip: Try to keep your back and arms in contact with the wall throughout the movement.

External rotations with a resistance band

Strengthening the rotator cuff muscles can provide vital support for your shoulder.

• Attach a resistance band to a door handle or sturdy object.
• Hold the band with your elbow bent at 90 degrees and tucked into your side.
• Rotate your forearm away from your body, then slowly return.
• Repeat 10-15 times on each side.
• Physio top tip: Keep your elbow snug to your side. You can even hold a rolled-up towel between your elbow and torso.

Need more help with shoulder pain?

While these exercises can be a great start, it's important to remember that every shoulder problem is different. What works for one person might not work for another. If your pain persists, worsens, or you’re unsure which exercises are best for you, it’s always wise to seek advice from a physiotherapist in person.

At Bramhall Physio, our expert team at our physio clinic in Stockport can assess your shoulder, tailor a rehabilitation programme specifically for you, and guide you every step of the way back to full strength and comfort.

Get in touch with us today to book your consultation and start moving better!