What Are the Best Home Exercises for Shoulder Pain?

Shoulder Pain

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According to surveys, shoulder pain is one of the most common regional pain syndromes. It has affected 18-26% of adults.

Shoulder pain can directly impact day-to-day activities and the overall quality of life. But the best part is that there are effective home exercises for the shoulder that can alleviate discomfort and improve proper shoulder function. Whether you’re dealing with chronic shoulder pain, recovering from an injury, or seeking to prevent future issues, these exercises can effectively help you target the muscles, tendons, and ligaments in and around the shoulder joint, promoting strength, flexibility, and mobility. So if you have mild or severe pain, incorporating these exercises into your routine can provide substantial relief. Do you want to learn which home exercises are best for shoulder pain? Fret not! This guide will explore the best home exercises for shoulder pain, offering step-by-step instructions to help you safely and effectively manage your condition.

Alleviate Shoulder Pain with These Easy At-Home Exercises

If you’re experiencing shoulder pain, you can perform these simple exercises 3–6 times daily to relieve your shoulder pain.

1. Across-The-Chest Stretch

Across the chest stretch exercise not only increases your flexibility but also range of motion in your shoulder joint and the surrounding muscles. When you feel any pain in your shoulder while doing this exercise, you can also lower your arm.

  • Try to bring your right arm across your chest.
  • Place it in the crease of your left elbow, or you can also use your left hand to support your arm.
  • Try holding this position for up to 1 to 2 minutes.
  • You can repeat the same exercise on the opposite side. Do each side 2–5 times.
  • You can also deepen the stretch by lifting your arm to shoulder height.

2. Neck Stretches

Neck stretches are one of the best exercises that can help you to release tension at the top of the shoulders.

  • Try standing with the feet hip-width apart.
  • Let both the arms hang down by the sides.
  • Try to Look forward.
  • Slowly move the head to the right, trying to touch the right ear to the right shoulder.
  • You can feel the stretch in the left side of the neck and shoulder.
  • Slowly move the head to the left, trying to touch the left ear to the left shoulder.
  • You can feel the stretch on the right side of the neck and shoulder.
  • Repeat the whole process twice or thrice. Each time, hold the position for 10 seconds.

3. Chest Expansion

Chest exercises help promote flexibility and range of motion in your shoulders.

  • Stand straight and hold an exercise band, strap, or towel behind your back with both hands.
  • Try broadening your chest as you move your shoulder blades toward each other.
  • Slowly lift your chin upwards and look up toward the ceiling.
  • Repeat this exercise 3–5 times. Hold for up to 30 seconds.

4. Shoulder Rolls

Shoulder rolls are one of the easiest ways to stretch the shoulders.

  • You have to stand with your feet hip-width apart.
  • Let both your arms hang down at the sides of the body.
  • Slowly breathe in and lift your shoulders up toward the ears.
  • Slowly move the shoulders back, squeezing the shoulder blades together.
  • Just exhale and drop your shoulders back.
  • Move your elbows forward, feeling the stretch at the back of the shoulders.
  • Repeat this 10 times. This exercise will help you get rid of any strain in your shoulder.

5. Eagle Arms Spinal Rolls

Eagle arms spinal rolls exercise helps in stretching your shoulder muscles. You can easily do this exercise by holding opposite shoulders, if your arm position is uncomfortable.

  • In the seated position, extend your arms out to the sides.
  • Now cross your elbows in front of your body, but try keeping your right arm on top.
  • Bend your elbows. Now place the backs of your forearms and hands together.
  • Slowly reach your right hand around so that you can bring your palms together.
  • Hold this position for 15 seconds. Repeat on the opposite side.
  • As you pull your elbows in toward your chest and release the air, roll your spine.
  • As you take a breath, expand your chest and raise your arms.
  • Continue this movement for 1 minute.

6. Child’s Pose

Child’s Pose is also one of the most effective and gentle yoga poses that helps stretch the back of the shoulders.

  • Put your kneel on the ground or a mat.
  • Gently touch the big toes together.
  • Now spread the knees apart.
  • Try sitting up straight.
  • Take a breath and raise your arms over your head.
  • Take a breath out, bend forward toward the floor, and extend your arms in front of you.
  • Now try touching the ground with the palms.
  • Slowly bring the elbows to the ground.
  • Sit back and bring the bottom of the back toward the heels.
  • Relax and feel the stretch in the back of the shoulders.
  • Breathe deeply. Try holding the position for 1 minute or longer. Repeat this 2 to 3 times.

7. Seated Twist

Seated twist exercises are used for shoulder and neck stretches. The exercise requires you to keep your hips facing forward during this exercise. Simply allow the twist to start and to feel in your lower back.

  • Place your ankles just beneath your knees while seated on a chair.
  • Bring the back of your left hand to your thigh while rotating your upper body to the right.
  • Put your right hand down in a comfortable spot.
  • You can hold this position for up to 20 to 30 seconds.
  • Repeat on both the left and right sides.
  • Do each side 4–6 times. As it will help you get rid of back pain.

8. Doorway Shoulder Stretch

Doorway shoulder stretching is one of the best ways to open your chest and strengthen your shoulders.

  • All you have to do is stand in a doorway with both your elbows and arms forming a 90-degree angle.
  • Just slightly step your right foot forward. Now press your palms into the sides of the door frame.
  • Engage your core and lean forward. Try holding this position for up to 30 seconds.
  • Do this stretch each side 2-3 times. Repeat the stretch first with your left foot forward, then with your right foot forward.

9. Arm Circle

Arm circles are among the best ways to warm up both the shoulder joints and improve flexibility. So if you wish to relieve shoulder tension and pain, then doing arm circles can help you get rid of pain easily.

  • All you have to do is stand up straight with your feet hip-width apart.
  • Now raise the arms and extend them to the side. Try creating a T shape with your body.
  • Slowly make small circular motions with both your arms.
  • Repeat this exercise for 5–10 minutes. You can switch the direction of rotation by first moving forward, then rotating backward.

10. Downward Dog Pose

The downward dog pose helps to strengthen and stretch the muscles not only of your shoulders and back.

  • You have to start on your hands and knees. You just have to press into your hands to lift your hips up toward the ceiling.
  • Try to maintain a slight bend in your knees as you press your weight evenly into your hands and feet.
  • Put your head down toward your feet and stretch your shoulders upward.
  • Hold this pose for up to 1 to 2 minutes. Repeat this pose twice or thrice.

Remedies for Shoulder Pain

Apart from shoulder exercises, you can also opt for home remedies to relieve pain and improve healing.

  • You can try the RICE method by resting, icing, and compressing your shoulder.
  • Make use of a heating pad or take an Epsom salt bath.
  • Try elevating your shoulder above your heart level when possible.
  • Take over-the-counter pain relievers, such as ibuprofen or acetaminophen.
  • Utilize natural pain relievers such as turmeric, willow bark, or cloves.
  • Consider applying a menthol rub, arnica cream, essential oil, etc.
  • You can also blend into the affected area a few times per day.
  • Explore manipulative therapies such as chiropractic adjustments, osteopathy, or Rolfing.

Ways To keep Your Shoulders Healthy

If you want to prevent shoulder pain, here are a few simple tips and guidelines that you can follow:

  • Exercise your shoulders
  • Warm up
  • Proper posture
  • Stretch
  • Flexibility
  • Balance being active and taking rest
  • Improve your ergonomics
  • Increase strength
  • Rest

When to See AIMS Healthcare’s Doctor?

You can see AIMS Healthcare’s doctor or physiotherapist when you are experiencing the following:

  1. Having mild or severe pain in both shoulders
  2. Having mild or severe pain in both thighs
  3. Having mild or severe numbness in the arm or hand
  4. Having a mild or severe fever or feeling unwell
  5. Having to experience muscle weakness or paralysis in the arm

Our expert physiotherapists are DHA-certified and have years of experience, so you can rest assured that our therapist will help you determine what’s causing the pain and the best treatment plan to help you recover faster. We assess the condition of our patients and their overall health to suggest a tailor-made care plan and treat their medical requirements accordingly. All you have to do is call 800 AIMS 2467 or WhatsApp +971 505 136 505, and a physiotherapist will be at your doorstep to pay a home visit and cater to your or your loved one’s needs. We will reach you in 30 minutes and are available 24×7, 365 days a year.

Takeaway

Shoulder pain is quite a common problem. It can significantly affect the ability of a person to perform day-to-day activities. However, some home exercises for shoulder pain can provide instant relief. Regularly performing home exercises can not only alleviate pain and improve function but also prevent future injuries. Therefore, it’s important to remember to listen to your body and avoid movements that cause discomfort. So next time you experience severe pain, consult with a healthcare professional for personalized advice and to make sure your exercise routine is safe and effective for your specific condition. Consistency and proper technique are key to achieving optimal results.

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Frequently Asked Questions

A cold compress is one of the fastest ways to relieve shoulder pain at home.

The best shoulder exercises are listed below:

  • Arm circle
  • Seated twist
  • Shoulder roll

Yes! Exercise can provide you with instant relief at home. Whereas, for severe pain, you will have to consult a physiotherapist.

Yes! Stretching relieves stiffness and allows for motion in the shoulder, which can ease your shoulder pain.

To book a physiotherapist, you must call 800 AIMS 2467 or WhatsApp +971 505 136 505. We will reach your doorstep in 30 minutes.

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