There are hundreds of exercises we could have put in this section. Depending on what is causing your shoulder pain, some of these exercises might help and some might not. It is important to realize that if any of these exercises are increasing your pain, you should not do them.
Also, prescribing exercise is much like prescribing medication. The type of exercise and amount of exercise is very important. Without a full examination by one of our physical therapists, it’s difficult to prescribe exercises that will take away your pain.
The exercises below were selected to help decrease shoulder pain, no matter what the cause is, but it is only a “best guess” and not an actual prescription based on an examination.
Watch this video showing the top 3 exercises you can do at home to get rid of your shoulder pain.
Standing tall in good posture, bend your elbows to 90* and palms facing toward the sky. Slowly bring your hands away from you while keeping elbows by your side and in contact with your body squeezing your shoulder blades in the back. After suggested hold, return to the starting position and repeat.
Suggested program: Hold for 5 seconds at end position and repeat 20 times.
W Wall Slides
Standing or sitting against a wall, position yourself to maintain contact with the wall with your head, shoulders, elbows and hands. Slowly slide your arms up into a Y position trying to maintain contact and squeeze your shoulders together. If you are unable to maintain both arms in contact with the wall, stand at a 45* angle at the wall and do one arm at a time really focusing on squeezing the shoulders back and keeping all point of contact.
Suggested program: Perform slow, controlled movements for 1 minute. Repeat 2 times.
2 Arm Band Row
Place a resistance band in the doorway, grab a hold of both ends of the band and bend your elbows towards your ribcage as you squeeze your shoulders together. Hold for suggested time and then return to the starting position.
Suggested program: Hold back for 5 seconds. Repeat 20 times.