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“Say Goodbye to Shoulder Pain: 6 Physical Therapy Exercises You Can Do at Home”

Shoulder pain can be a debilitating issue that impacts your daily life, making it difficult to perform simple tasks like reaching or lifting. While there are many potential causes of shoulder pain, physical therapy exercises can be a powerful tool for alleviating discomfort and restoring mobility. In this blog post, we’ll explore some effective exercises for shoulder pain relief that you can perform at home or with the guidance of a physical therapist.

  1. Pendulum exercise: This exercise is great for gently loosening up the shoulder joint and promoting blood flow to the area. Begin by standing with your unaffected arm resting on a table or chair. Slowly swing your affected arm in a circular motion, letting it hang freely. Repeat for 10-15 repetitions in each direction.
  2. Shoulder blade squeeze: This exercise targets the muscles in your upper back and shoulders to improve posture and reduce pain. Sit or stand with your arms at your sides. Squeeze your shoulder blades together, keeping your shoulders down and away from your ears. Hold for 5-10 seconds and release. Repeat for 10-15 repetitions.
  3. Wall push-ups: Wall push-ups are a great way to strengthen the muscles in your chest and shoulders. Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at chest height, shoulder-width apart. Slowly lower yourself towards the wall, bending your elbows. Push back up to the starting position. Repeat for 10-15 repetitions.
  4. External rotation with a resistance band: This exercise targets the rotator cuff muscles, which can be a common source of shoulder pain. Begin by attaching a resistance band to a doorknob or other sturdy object. Stand with your affected arm at your side and your elbow bent to 90 degrees. Hold the resistance band in your hand and slowly rotate your arm away from your body, keeping your elbow tucked into your side. Slowly release back to the starting position. Repeat for 10-15 repetitions.
  5. Doorway stretch: The doorway stretch is a great way to stretch out the muscles in your chest and shoulders. Stand facing a doorway with your hands on either side of the frame at shoulder height. Step forward with one foot, keeping your arms straight and your shoulders down. Hold for 30 seconds and release. Repeat for 3-5 repetitions.
  6. Sleeper stretch: This stretch targets the back of the shoulder joint and can be particularly effective for individuals with shoulder impingement. Lie on your unaffected side with your affected arm out in front of you. Bend your elbow to 90 degrees and use your other hand to gently push your forearm towards the floor. Hold for 30 seconds and release. Repeat for 3-5 repetitions.

Incorporating these exercises into your daily routine can help alleviate shoulder pain and improve your range of motion. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. If you’re experiencing shoulder pain, it’s always best to consult with a physical therapist who can provide personalized guidance and treatment. With the right approach, you can overcome shoulder pain and regain your mobility and quality of life.


Larry Hernandez

On Point Movement And Performance

"We Help Active Adults And Athletes Get Back To Their Favorite Workouts And Activities Without Pain Killers Or Surgery"