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8 exercises to beat shoulder pain

05/06/20243 min read

Laura Harcourt

Written byLaura Harcourt

andrew_chambler

Reviewed byAndrew Chambler

3 women in a park setting completing some post workout stretches
Shoulder pain has many causes, but it can often be effectively managed at home. Learn more about which exercises can help you recover from shoulder pain. 

Summary

1What is shoulder pain?

Your shoulder joint can be susceptible to pain from all sorts of causes, ranging from short-term injuries to long-term conditions like arthritis...

2Shoulder pain potential causes

There are many potential causes of shoulder pain, including inflammation, muscle damage and tension from poor posture and overuse. Here are some of...

3Shoulder pain relief exercises

If you’ve been experiencing shoulder pain, getting movement and strength back is essential to the recovery process...

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We put a lot of strain on our shoulders on a daily basis. Our shoulders need strength and flexibility to help us reach, lift, hold, carry, press and pull. And, if you’re very active, sports or other physical activities can put additional strain on your shoulder joints.1,2

If you’re experiencing shoulder pain or stiffness, the good news is that there are steps you can take to relieve your pain. The key to a faster recovery is to get your shoulder moving again ‒ gently and carefully to ensure range of movement and flexibility.1,3 

In this article, we’ll examine some of the most common causes of shoulder pain, describe what you can do to treat it and take a look at eight exercises you can do to try and beat shoulder pain.

What is shoulder pain?

The shoulder is made up of two joints, three bones, tendons, and muscles that all work together to give you a wide range of motion and flexibility.2 

Unfortunately, that complexity means that your shoulder joint can be susceptible to pain from all sorts of causes, ranging from short-term injuries to long-term conditions like arthritis.1,3,4 

Shoulder pain can feel mild or acute and come on suddenly or gradually.4 

You can treat most shoulder pain, stiffness, and weakness at home without seeing a doctor. You should find initial relief within two weeks, but it may take up to six months or longer to fully recover from a shoulder injury.1,3,4 

If your shoulder pain doesn’t start to feel better after two weeks or you have severe pain, you should seek guidance from your GP.1,2

Shoulder pain potential causes

There are many potential causes of shoulder pain, including inflammation, muscle damage and tension from poor posture and overuse. Here are some of the most common causes of shoulder pain.3,5,6,7

Arthritis

Arthritis is when one or more of your joints become inflamed, causing pain and stiffness. There are many types of arthritis, but the most common type is osteoarthritis (OA), sometimes called ‘wear-and-tear’ arthritis. Older adults are more likely to be at greater risk of developing OA, but it can also be caused by former sports or work injuries.1,8,9,10 

Shoulder pain can also be caused by rheumatoid arthritis, an autoimmune condition in which the body attacks its own tissues. Rheumatoid arthritis can affect both shoulder joints, causing pain and swelling.1,2,3,11,12

Rotator cuff injuries

The rotator cuff is a group of four shoulder muscles that help stabilise the shoulder joint. Rotator cuff injuries are among some of the most common sports shoulder injuries.2,13 These injuries include rotator cuff tendonitis and rotator cuff tears.4 

Rotator cuff tendonitis occurs when the tendons attached to the arm bone become pinched underneath the shoulder blade, causing inflammation and soreness.2,14 A rotator cuff tear is when one or more tendons become partially or fully torn from the bone.15

Shoulder impingement

Shoulder impingement is a common cause of shoulder pain.4 It affects the rotator cuff tendon, a rubbery band of tissue connecting the joint muscles to the top of your arm.16 When this rubs or catches on nearby tissue or bone, creating a pinching sensation, it can cause pain or limited movement, especially when you raise your arm.13,14,17

Instability

Shoulder instability is a common sports injury that happens when the round end of the upper arm bone isn’t fully sat in place within the shoulder socket.13,18 

If the tendons, ligaments and muscles of the shoulder become loose or torn, you’re more likely to experience repeat dislocations.13,17 

It’s also possible to experience shoulder instability without an injury if you naturally have looseness between your joints and surrounding tissue.18

Bicep tendonitis

The bicep tendon attaches your bicep muscle in the upper arm to the front of the shoulder. This tendon can become pinched due to the bony anatomy of the shoulder blade or by ligaments that attach to the collarbone and shoulder blade, causing inflammation and pain.7,19 

It’s thought to be common in those who overuse their bicep tendon in certain work activities or sports-related such as weightlifting.20

Shoulder bursitis

Bursa are fluid-filled sacs that cushion and protect the joints. Shoulder bursitis is when the bursa becomes inflamed due to overuse or other injury, making it difficult to move your head over your arm.3,21,22 

It’s typically caused by repetition of overhead activities such as athletics, manual-handling work, or factory workers. Occasionally, minor trauma, such as falls may also be a cause.22

Frozen shoulder

Frozen shoulder is when the tissues within the shoulder joint become inflamed, thick, and stiff, severely restricting movement. 

There are three stages of symptoms which you’re likely to experience if you suffer from a frozen shoulder but these can be difficult to distinguish between each stage and symptoms may vary from one individual to another.23

Although it may develop after a shoulder injury, the cause of this condition isn’t fully known. It can happen if you’ve previously experienced a shoulder injury or surgery. It may also be associated with other health conditions such as diabetes, thyroid disorders and heart problems, but data is limited and further research is required. That’s why it’s important to get regular health checks to prevent your risk of developing frozen shoulder or any other muscular/joint problem.2,22

Treatments for shoulder pain

If you’re experiencing shoulder pain or discomfort, the NHS recommends several self-help measures to ease your pain:1,2
  • stay active and gently move your shoulder 
  • use the shoulder exercises in this article for six to eight weeks to help prevent pain returning
  • ensure good posture by standing up straight with your shoulders down and gently back
  • sit with a cushion behind you to support your lower back
  • rest your arm on a cushion in your lap 
  • use painkillers such as paracetamol or ibuprofen to relieve pain
  • try hot packs for pain (when no injury is present) or cold packs for pain or inflammation
When treating shoulder pain from home, you should avoid some things that can make your shoulder pain worse:3
  • after a brief rest period, don’t completely stop using your shoulder, as gradual movement will help it get better
  • be sure to listen to your body and avoid activities that seem to make your pain worse
  • don’t make up your own strenuous exercises or use heavy gym equipment
  • don’t slouch when sitting – avoid rolling your shoulders or bringing your neck forward

Shoulder pain relief exercises

If you’ve been experiencing shoulder pain, getting movement and strength back is essential to the recovery process.
These eight exercises and stretches can help with shoulder pain, ease tightness and increase flexibility:24,25,26

Assisted shoulder flexion

The assisted shoulder flexion exercise stretches your shoulder muscles, allowing them to lightly extend and retract.
  1. Clasp your hands together and hold them out in front of your body 
  2. Raise your hands over your head by letting your stronger side guide and assist your weaker side
  3. Slowly lower your hands and repeat
 

Wall walk-assisted shoulder flexion

This exercise can extend the affected area and allow the muscles to work without putting too much strain on your shoulders.
  1. Stand in front of a wall
  2. Place the hand of the affected arm on the wall in front of you with the elbow straight with your fingers, climb up the wall as high as you can 
  3. Walk your fingers back down to the starting position 
  4. Repeat
 

Arm across the chest

The classic arm across-the-chest stretch can increase flexibility and range of motion in your shoulder joint and the surrounding muscles.27
  1. Hold your right hand in front of your body, keeping it waist level
  2. Reach the left hand behind the elbow and pull the right arm to the left and across the chest.
  3. Lower the arm until the pain lessens
  4. Hold this position for 30‒50 seconds and then release
  5. Repeat movement on the other side
  6. Perform each rotation three to five times
 

Pendulum

The pendulum exercise helps the shoulder relax and move freely without strain.
  1. Begin by leaning over and supporting your non-injured arm with a flat surface such as a table or chair
  2. Allow your affected arm to drop down straight, hanging freely
  3. Begin to draw circles in the air by rotating your arm. Start by drawing small circles that get bigger as your pain eases
  4. Reverse the direction periodically
  5. Repeat this exercise between five to ten times throughout the day
 

Chest expansion

The chest expansion exercise can assist with shoulder pain relief by helping to stretch the muscles and recover from tightness.
  1. Take an exercise band, rope, strap or tie and hold it behind your back while grasping with both hands
  2. Broaden your chest as you move the shoulder blades toward one another 
  3. Gently lift your chin and look toward the ceiling
  4. Hold for ten to 15 seconds while breathing deeply
  5. Do this three to five times
 

AAROM external rotation

The active assisted range of motion (AAROM) external rotation exercise helps the rotator cuff muscles improve stability. You need a stick, such as a broom handle or something similar, to do this exercise. 
  1. Stand up against a wall and position your affected arm on the wall close to your body
  2. Bend your elbow to 90 degrees with your palms facing upwards
  3. Push the affected arm out to the side toward the wall as far as possible by pushing on the stick with the good hand
  4. Maintain the position and slowly return to the middle
  5. Repeat
 

Side-lying external rotation

The side-lying external rotation exercise strengthens the rotator cuff muscles. 
  1. Lie on your good side, resting with your head on your arm
  2. Bend the elbow on your affected side 90 degrees
  3. Holding a light weight, externally rotate the arm to lift the weight up away from your stomach and slowly return it. Keep your body still, and don’t turn the trunk to assist the movement
  4. Repeat ten times per session
 

Scaption strengthening with weights

‘Scaption’ is the action of lifting your arms from your sides and bringing them forward, helping to improve mobility and strength in your shoulders.24,28

Providing you use light weights, the scaption strengthening exercise helps loosen your shoulders without putting too much strain on them.28 
  1. Stand up with light weights in your hands
  2. Place your arms straight at your sides, thumbs up, with your shoulders down and back
  3. Raise your arms to a 45-degree angle up to parallel
  4. Return to the starting position and repeat
 

The final say

Given the complexity of the shoulder joint, shoulder pain is pretty common. There are lots of different causes of shoulder pain, from sports injuries to overuse and general wear and tear.3,18 

The good news is that in most cases of mild to moderate pain, you can effectively treat yourself at home by adjusting your day-to-day activities, taking over-the-counter painkillers and doing gentle stretches and exercises.3

Simple at-home exercises can help you regain strength and flexibility while recovering. But before starting any new exercise regime, you may want to speak to a physiotherapist or healthcare professional to ensure you don’t cause any more damage.3 

Shoulder pain can sometimes take several months to heal fully. If you find that your pain and symptoms aren’t going away, it’s best to seek advice from a physiotherapist or your GP.3

Sources

  1. Shoulder problems [Internet]. NHS inform. 2023 [cited 2024 May 14]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/self-management-advice/shoulder-problems/
  2. McCausland C, Sawyer E, Eovaldi BJ, Varacallo M. Anatomy, Shoulder and Upper Limb, Shoulder Muscles [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534836/
  3. NHS. Shoulder pain [Internet]. 2019 [cited 2024 May 14]. Available from: https://www.nhs.uk/conditions/shoulder-pain/
  4. Overview: Shoulder pain [Internet]. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG); 2020 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554693/
  5. Causes | Background information | Shoulder pain | CKS | NICE [Internet]. Nice.org.uk. 2022 [cited 2024 May 14]. Available from: https://cks.nice.org.uk/topics/shoulder-pain/background-information/causes/
  6. Guideline for diagnosis and treatment of subacromial pain syndrome. Acta Orthopaedica [Internet]. 2014 [cited 2024 May 14]; Available from: https://www.tandfonline.com/doi/full/10.3109/17453674.2014.920991
  7. Versus Arthritis. Shoulder pain [Internet]. [cited 2024 May 14]. Available from: https://versusarthritis.org/about-arthritis/conditions/shoulder-pain/
  8. Versus Arthritis. Arthritis [Internet]. [cited 2024 March 14]. Available from: https://versusarthritis.org/about-arthritis/conditions/arthritis/
  9. Shoulder Osteoarthritis | NHS Lanarkshire [Internet]. Scot.nhs.uk. 2021 [cited 2024 May 14]. Available from: https://www.nhslanarkshire.scot.nhs.uk/services/physiotherapy-msk/shoulder-osteoarthritis/
  10. Osteoarthritis [Internet]. 2024 [cited 2024 May 14]. Available from: https://www.cdc.gov/arthritis/types/osteoarthritis.htm#
  11. NHS Choices. Overview - Rheumatoid arthritis [Internet]. 2024 [cited 2024 May 14]. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/
  12. Annelie Bilberg, Bremell T, Balogh I, Kaisa Mannerkorpi. Significantly impaired shoulder function in the first years of rheumatoid arthritis: a controlled study. Arthritis research & therapy [Internet]. 2015 Sep 20 [cited 2024 May 14];17(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4575780/
  13. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Sports Injuries [Internet]. 2018 [cited 2024 May 14]. Available from: https://www.niams.nih.gov/health-topics/sports-injuries
  14. Varacallo M, Youssef El Bitar, Mair SD. Rotator Cuff Tendonitis [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532270/
  15. May T, Garmel GM. Rotator Cuff Injury [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547664/
  16. Ruedi Steuri, Sattelmayer M, Elsig S, Chloé Kolly, Tal A, Taeymans J, et al. Effectiveness of conservative interventions including exercise, manual therapy and medical management in adults with shoulder impingement: a systematic review and meta-analysis of RCTs. British journal of sports medicine [Internet]. 2017 Jun 19 [cited 2024 May 14];51(18):1340–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574390/
  17. NHS. Shoulder impingement [Internet]. 2017 [cited 2024 May 14]. Available from: https://www.nhs.uk/conditions/shoulder-impingement-syndrome/
  18. Shoulder Instability | NHS Lanarkshire [Internet]. Scot.nhs.uk. 2021 [cited 2024 May 14]. Available from: https://www.nhslanarkshire.scot.nhs.uk/services/physiotherapy-msk/shoulder-instability/
  19. Varacallo M, Mair SD. Proximal Biceps Tendinitis and Tendinopathy [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK533002/
  20. Saeed Z, Arif Ali Rana, Arsalan Saleem Chugtai, Naseer R. Frequency of Biceps Tendonitis in Weight Lifters of Lahore Pakistan [Internet]. Pakistan Journal of Physical Therapy (PJPT). 2019 [cited 2024 May 14]. Available from: https://hpej.net/journals/PJPT/article/view/1194
  21. NHS. Bursitis [Internet]. 2019 [cited 2024 May 14]. Available from: https://www.nhs.uk/conditions/bursitis/
  22. Faruqi T, Rizvi TJ. Subacromial Bursitis [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541096/
  23. Frozen shoulder [Internet]. NHS inform. 2023 [cited 2024 May 14]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/frozen-shoulder/
  24. Video exercises for shoulder pain [Internet]. The Chartered Society of Physiotherapy. 2020 [cited 2024 May 15]. Available from: https://www.csp.org.uk/conditions/shoulder-pain/video-exercises-shoulder-pain
  25. Shoulder pain physiotherapy: East Cheshire NHS Trust [Internet]. Eastcheshire.nhs.uk. 2022 [cited 2024 May 15]. Available from: https://services.eastcheshire.nhs.uk/physiotherapy/self-help/shoulder-pain-physiotherapy
  26. Shoulder pain [Internet]. Available from: https://www.versusarthritis.org/media/1923/shoulder-pain-exercise-pamphlet.pdf
  27. INFORMATION FOR YOU Shoulder Impingement SHOULDER & ELBOW CLINIC [Internet]. Available from: https://www.ouh.nhs.uk/shoulderandelbow/information/documents/A4ShoulderImpingeAppendix5.pdf
  28. Roldán-Jiménez C, Cuesta-Vargas AI, Martín-Martín J. Three-Dimensional Kinematics during Shoulder Scaption in Asymptomatic and Symptomatic Subjects by Inertial Sensors: A Cross-Sectional Study. Sensors [Internet]. 2022 Apr 17 [cited 2024 May 15];22(8):3081–1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029881/

 

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