14 Physical Therapy Exercises for Shoulder Pain and Rehab (Printable PDF) (2023)

You may not know it, but you use your shoulders every day to lift, reach, pull, push, carry, and push. Almost everyone will experience some form of shoulder pain and sore muscles at some point in their lives - even if you don't exercise.

Unfortunately, in some cases it can become a chronic problem. Chronic pain makes everyday activities difficult, such as picking up a child or pet, carrying groceries, reaching for something, combing your hair, or getting dressed. If you suffer from shoulder pain for more than a few days,consider making an appointmentwith a medical professional.

If your doctor gives you the green light, you can tackle this list of shoulder pain rehab exercises:

9 stretching exercises for shoulder rehab

Using physical therapy to relieve shoulder pain

Often the first step to successShoulder Pain Reliefis to understand your body and push yourself to exercise. Your shoulder isn't just a simple joint, it's a ball and socket joint held together by muscles, tendons, and ligaments. All parts of the shoulder work together to provide rotation and stability so you can carry out your daily activities with ease.

You may experience discomfort or severe pain if only one component is injured. In some cases, the pain in your shoulder is due to another body region working in tandem with the shoulder. If you have mild shoulder tendinitis, physical therapy exercises are a fantastic treatment.

Treating shoulder pain can involve some shoulder exercises that are complex and are best done with the help of onephysiotherapist,especially after shoulder injuries. Others, however, are simple exercises you can do at home that can ease the pain and prevent future discomfort. However, treating shoulder pain often takes timeLearning how to get rid of shoulder pain through exercise therapy is very easy.

Shoulder warm-up exercises

Here's a list of warm-up exercises to help loosen up your scapula muscles and joints before a workout. It is imperative that you warm up thoroughly to get your blood flowing and help relieve pain.

Arm-over-chest stretch

You want to warm up the muscles and joints, so the arm-over-chest stretch is a great way to loosen up your upper arm. When performing the exercise, be sure to lower your shoulders if you feel pain.

1. Let your right arm hang near your waist.
2. With your left hand, grab your right elbow and pull your right arm across your chest to your left arm. Ideally, you should be able to pull your arms across your chest without feeling uncomfortable.
3. Hold the position for 30 to 60 seconds and feel a stretch in your shoulder and upper arm.
4. Repeat with your other arm. Do both sides three to five times.

neck stretches

The neck often plays a role in shoulder pain, so simple neck stretches are ideal. This exercise can also be used as a warm-up exercise.

1. Stand with your feet hip-width apart.
2. Let your arms hang loosely at your sides.
3. look straight
4. Tilt your head to the right and try to touch your ear on your shoulder.
5. You will feel the stretch moving down your left shoulder and neck.
6. hold 10 seconds
7. Repeat the exercise on the back shoulder.
8. Do three repetitions for each side.

Other Resources:

8 Thoracic Outlet Syndrome Exercises for Pain Relief

Simple exercises for shoulder pain

Below is a wide range of exercises that research has shown help with shoulder pain. Each is easy to perform, so you don't have to jump through any hoops to begin the steps. Try this workout routine for shoulder pain!

shoulder roll

Another basic exercise that will help loosen you up is the shoulder roll. Many do this as a warm-up exercise for the shoulder blades. It's easy to implement. These shoulder movements help with circular movements.

1. Stand with your back straight and feet apart.
2. Let your arms dangle at your sides
3. Take a deep breath and shrug your shoulders to rotate slowly.
4. Roll your shoulders back while elevated so that you squeeze your scapula muscles.
5. Exhale and lower your shoulders.
6. Roll your shoulders forward and you'll feel a stretch along the back of your shoulder blades.
7. Repeat 10 times

Externe Bandrotation

External Band Rotations is a good exercise for strengthening the shoulder with external rotation. You will need a resistance or exercise band to perform the exercise.

1. Attach a resistance band to an object at elbow height
2. Grasp the exercise band with an overhand grip. Stand tall and bring yourselbowup so that the top of your arm is in line with your shoulder.
3. Keep your arm bent at 90 degrees. Your forearm should be parallel to the floor.
4. Rotate your hand and forearm outward, away from your body while keeping your elbow at your side.
5. Return the movement back to the starting position. Your shoulder joint will benefit from this exercise.
6. Do five to ten reps.

Interne Bandrotation

Internal ligament rotation is a common internal rotation exercise performed by sports physiotherapists for people with shoulder problems. You can also do it at home. This exercise can be difficult if you have an injured arm, but as you make an effort it will get easier each time.

1. Use a door to anchor the elastic at waist height.
2. Hold the handle with your left hand.
3. Stand three to four feet away from the door.
4. Keep your head up and tighten your abs.
5. Align your active arm so that it's parallel to the floor and at a 45-degree angle away from your torso.
6. Rotate your arm inward against the elastic.
7. Touch your torso with your hand.
8. Return your hand to its original starting position.
9. Perform 5 reps on each arm.

lateral raises

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You need a pair of dumbbells to do lateral raises. This is a popular exercise to build shoulder muscles. Ideally, you should use very light weights, especially if you have a shoulder injury.

1. Hold a dumbbell in each hand while standing
2. Keep your back perfectly straight and tighten your abdominal muscles.
3. Using controlled motion, slowly raise the dumbbells to the side so your arms are parallel to the floor. Your elbow should be slightly bent.
4. Back to the starting position.
5. Perform 10 to 12 reps.

barrel hug

You don't need a barrel to complete the Barrel Hug track. You work with an imaginary barrel.

1. Sit in a chair
2. Keep your back straight
3. Raise your arms to shoulder height.
4. Bend your elbows so your fingers meet (like hugging a barrel).
5. Twist your body from side to side
6. Perform the twist with a slight bend on each side to increase range of motion and work your lateral muscles.

Standing upright

Standing rows are commonly performed by strength coaches for shoulder exercises. However, it is also an excellent exercise for pain relief. You need onedumbbellor replace this exercise with two hand weights.

1. Stand upright
2. Grab a barbell or weight with an overhand grip.
3. Keep your feet hip-width apart.
4. Pull your shoulders back while arching your lower back.
5. Raise the barbell so it is directly under your chin
6. Make sure your elbows are higher than your hands. If not, pull your elbow up.
7. Lower the bar back and repeat the process
8. Do 10 repetitions

external rotation of the upper body

The External Torso Rotation is a classic twist exercise. You can do it without undue discomfort if you suffer from neck pain.

1. Sit in a chair.
2. Tighten your abdominal muscles.
3. Exhale while twisting your torso to one side.
4. Keep your hips forward.
5. Rotate your torso, shoulders and head as a unit.
6. Pause, then return to your original forward-facing position.
7. Switch the twisted sides.

Interne Torsorotation

With internal core rotation, you will use TRX grips to target deeper muscles in your core and shoulder. There are also torso rotation machines available at gyms or that a physical therapist might use as part of therapy. Any time you use TRX, you want to make sure each foot is stable.

1. Hold onto the attached TRX with both hands and lean your body back with your legs slightly apart.
2. Use the inner torso of your body to twist sideways and then back to your original position. Your hands will be at the side.
3. Adjust the intensity by taking a step forward or backward.
4. Perform 10 repetitions on each side.

Shoulder I-Y-Ts

Shoulder I-Y-T refers to the positions of your body during exercise. You will be lying on the floor for this exercise, so a mat will come in handy.

1. Lie on your stomach in a prone position.
2. Stretch out your arms and legs. Your palms should be flat on the mat with your toes pointing out.
3. Tighten your abdominal muscles
4. Pull your shoulders back and down. You will try to hold this position throughout the exercise.
5. Exhale and lift your arms off the floor. You must maintain the letter I formation for 5 to 10 seconds. Do two to four reps.
6. Exhale and lift your arms off the floor to form a Y position. Your palms will be inward.
7. Use your shoulders to do the Y raise of your arms. Hold the position for 5 to 10 seconds.
8. Do two to four reps.
9. Exhale and move your arms into a "T" position. Again, use your shoulders to raise your arms. Hold for 5 to 10 seconds. Do two to four reps.

Shoulder Y and Ts

You will stand in an upright position and use dumbbells. Only use light dumbbells.

1. Lean slightly forward.
2. Bring your arms outward, straighten your elbows and hold the dumbbells.
3. Slowly lower your arms.
4. Repeat five times
5. Position your arms so your palms are facing out and your thumbs are pointing toward the ceiling.
6. Raise your elbows up to shoulder height.
7. Slowly deeper.
8. Repeat five times.

shoulder U's

The reverse shoulder stretch is like a U formation. The exercise is relatively easy and requires no equipment. This will help stretch your posterior deltoid, the muscle at the back of your shoulders.

1. stand up straight
2. Interlace your fingers behind your back at the top of your butt to form a U.
3. Keep your back straight with your shoulder blade muscles together.
4. Keep your arm bones straight on each arm.
5. Push your arms away from your buttocks and down
6. hold for 30 seconds.
7. Do one repetition of five.

Diamond shaped rows

Your rhomboids help you maintain your posture. A rhomboid row can be helpful for your shoulder joints and relieve shoulder pain. For this exercise you will need a pair of dumbbells and an incline bench.

1. Hold a pair of dumbbells in each of your hands.
2. Stand facing the incline bench seat.
3. Spread the seat and lean your torso forward against the bench.
4. Bend your knees so your feet slide backwards.
5. Bend both ankles and dig your toes into the ground to provide support. Your arms should be hanging down.
6. Exhale and bend your elbows so you lift the weights up toward your chest.
7. When you reach the top of the lift, squeeze your shoulder blades together.
8. Hold for three seconds and then lower the weights
9. Perform 10 to 12 reps.

Shoulder Surgery and Rehabilitation

If you suffer from a rotator cuff tear, you likely need surgery. A rotator cuff injury is painful and requires rehab. Other shoulder conditions may also require surgery to fix. Following the procedure for a rotator cuff tendon injury, you will receive physical therapy at a trained facility and shoulder stretches at home to help you overcome functional limitations.

Exercise is a great way to free a frozen shoulder and relieve discomfort for those with shoulder pain. You might be tempted to turn to over-the-counter anti-inflammatory medications, but stretching is often an effective way to deal with problems. Active rest and ice are also effective home treatments.

It doesn't matter if you're a weekend warrior or an activeathlete, a stay-at-home mom, or you work behind a desk, no one wants to suffer from shoulder discomfort.I hope this list of shoulder therapy exercises helps you find relief.

Check out our full list of physical therapy exercises.