Top 15 Physiotherapy Exercises for Shoulder Pain

Shoulder pain can significantly impact daily life. Whether it’s from an injury, overuse, or an underlying condition, shoulder pain is a common issue. Fortunately, physiotherapists in Mulund West offer various exercises to alleviate discomfort and improve mobility. In this article, we’ll explore the top 15 physiotherapy exercises for shoulder pain.

Pendulum Swings

Starting with pendulum swings is a mild exercise. Place yourself close to a table and slant slightly forward. Allow your afflicted arm to dangle. Make little circle movements with your arm, progressively expanding the diameter. This workout promotes improved blood flow and shoulder joint lubrication.

Shoulder Blade Squeeze

With your back straight, either sit or stand. For five seconds, clench your shoulder blades together. Ten times over, repeat. This exercise helps with posture and develops the muscles surrounding the shoulder blade.

Doorway Stretch

Assume a doorway position and extend your arms 90 degrees. With your hands on the doorframe, take a gradual step forward. Sense the tension in your shoulders and chest. After 30 seconds of holding, repeat three times. This exercise promotes flexibility and helps to stretch the shoulder muscles.

Wall Push-Ups

Place yourself at arm’s length from a wall. Spread your hands shoulder-width apart on the wall. Push-ups against the wall should be done. Without overly taxing the shoulder muscles, this exercise strengthens them.

Arm Across Chest Stretch

Reach across your chest with one arm. Apply light pressure on your elbow with your other hand. After 30 seconds of holding the stretch, switch arms. This stretch helps increase flexibility by focusing on the rear of the shoulder.

Overhead Stretch

Place your feet shoulder-width apart as you stand. Bend your elbow and raise one arm above your head. Pull your elbow toward your head with gentle pressure using the other hand. After 30 seconds of holding, switch to the other arm. This stretch aids in increasing the range of motion and lengthening the shoulder muscles.

External Rotation with Band

Fasten a resistance band onto the handle of a door. Place your side toward the entrance as you stand. With your hand facing away from the door, grasp the band. Pull the band away from your body while maintaining a 90-degree angle with your elbow. This exercise increases stability and strengthens the rotator cuff muscles.

Internal Rotation with Band

Similar to the external rotation, attach a resistance band to a door handle. Stand with your side facing the door. Hold the band with the hand closest to the door. Keep your elbow at a 90-degree angle and pull the band towards your body. This exercise targets the internal rotator muscles and enhances shoulder function.

Scapular Wall Slides

Put your back on a wall while standing. Put your arms up against the wall in a “W” configuration. Make a “Y” shape with your arms by sliding them up and then back down. This exercise strengthens the muscles in the upper back and increases shoulder mobility.

Cross-Body Stretch

Take a comfortable stance or seat. With one arm extended across your body, support it with the other. After 30 seconds of holding, swap sides. This stretch aids in improving flexibility and releasing shoulder strain.

Towel Stretch

Grasp the other end of a towel with one hand while holding it behind your back with the other. Using your top hand, gently pull the towel up; using your bottom hand, gently pull it down. Shoulder range of motion and flexibility are enhanced by this stretch.

Lying Down External Rotation

Place your afflicted arm on top as you lie on your side. Keep your elbow close to your body and flex it to a 90-degree angle. With your elbow bent, rotate your arm upward. This exercise strengthens the muscles of the rotator cuff and improves shoulder stability.

Seated Row with Resistance Band

Stretching your legs out, take a seat on the floor. Grasp the ends of a resistance band in each hand and wrap it over your feet. Squeeze your shoulder blades together as you draw the band closer to your body. The shoulders and upper back muscles are strengthened by this workout.

Wall Angels

Place your arms at a ninety-degree angle and lean your back against a wall. Form a “Y” shape with your arms as you slowly raise and lower them. This exercise strengthens the upper back and increases shoulder mobility.

Prone T

Place your arms out to the sides and lie face down on a level surface. Raise your arms and firmly compress your shoulder blades. After a brief period of holding, drop your arms. The shoulder and upper back muscles are worked during this workout.

By regularly completing these physiotherapy exercises, shoulder pain can be reduced and general shoulder function can be enhanced. Never forget to get advice from a physiotherapist before beginning any workout regimen, particularly if you have an injury or pre-existing disease. You may lessen pain, improve flexibility, and strengthen your shoulder muscles by including these exercises in your program. It’s crucial to switch up your exercises while maintaining appropriate form. Your shoulder strength and mobility will increase if you stick to your training routine. Never ignore your body’s signals and refrain from doing any painful activities. If you are patient and hardworking, you will eventually get rid of shoulder discomfort and live a better quality of life.

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