Physical Therapy Exercises for shoulder Pain
My favorite part of working in physical therapy is teaching my patients how to use exercise reduce and avoid pain. One of the biggest lessons I’ve learned regarding pain is that typically stretching exercises reduce pain, and strengthening exercises prevent pain. In this post I share 2 stretching exercises to help you reduce your shoulder pain and 2 strengthening exercises to help you prevent shoulder pain in the future.
Physical Therapy Exercise 1: Repeated Shoulder Extension
Repeated shoulder extension is one of the most effective exercises I’ve found for reducing my patients’ shoulder pain. The goal of this exercise is to improve the mobility of your shoulder joint and to stretch the joint capsule. Often after performing this exercise, my patients are able to reach overhead with less pain.
How to perform: use a foam roller or broomstick to push your shoulder behind you until you feel a stretch in the front of your shoulder. If you don’t feel a stretch, you need to go back further. Slight discomfort is ok but do not push through sharp pain.
Parameters: 10-20 reps (or as many as needed until pain is less), 3 times per day.
Physical Therapy Exercise 2: Belt Stretch
This exercise stretches your shoulder into internal rotation. (In the picture, I am stretching my right shoulder). The goal of this exercise again is to stretch your shoulder joint and joint capsule. Any type of firm belt, leash, or towel will work for this exercise. This is an especially good stretch if you struggle with reaching behind your back for tasks like tucking in your shirt or washing your back.
How to perform: with your pain free shoulder, toss the belt over your shoulder so it flows down your back. With your sore shoulder, reach behind you and grasp the belt. Gently pull up on the belt with your pain free shoulder. You will likely not get as high up your back as I am in the picture. This is ok! Gently “kiss” the soreness and tightness in your shoulder but do not push aggressively into it. (Read this post to learn about “kissing” tightness when you stretch.)
Parameters: 10-20 reps 3 times per day.
Physical Therapy Exercise 3: Double External Rotation
Double external rotation is a simple way to strengthen the stabilizing muscles of your shoulder (also called the rotator cuff muscles). You will need a light resistance band for this exercise. Don’t pick a band that is really stiff and hard to push into, be sure to pick one that is relatively easy to stretch. If your pain is coming from an issue with your stabilizing muscles, this exercise can strengthen these muscles and give your shoulder the support it needs to perform daily tasks.
How to perform: place the band around your wrists. Bend your elbows to 90 degrees and lock them to your sides. Gently pull the band apart rotating from your shoulders. Do not straighten your elbows.
Parameters: Push into the band and hold for 10 seconds. Perform 10 reps 1 time per day.
Physical Therapy Exercise 4: Prone Shoulder Extension
This exercise has 2 goals, improve the mobility of your upper back and shoulder blades and strengthen your scapular muscles. With all the forward bending we do during the day, we often get tight in the joints of our upper back and weak in the muscles of our upper back. Improving both of these things allows our shoulders to move more freely and with more support. For another one of my favorite exercises to improve the movement of your upper back, see this post.
How to perform: lay on your belly with a towel under your forehead (this allows you to keep your head straight). This exercise has 2 steps. 1. Lift the front of your shoulders off the mat tucking your shoulder blades together and down towards your back pockets. 2. Lift your arms off the mat with your palms facing down. Special note: do not shrug your shoulders up to your ears, pull your shoulder blades together and down. If this is easy, add 1-2# weights in your hands.
Parameter: 20-30 reps 1 time per day.
Stretching 3 times per day when you have pain is important. When an exercise reduces your pain and allows you to move more freely, performing it often allows you to continually “open” the joint and take stress off the painful area.
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Disclaimer: These exercises are not a substitute for full medical evaluation. You should consult your doctor if you are experiencing any new pain. If any of these exercises sound especially helpful for you, be sure to discuss with your doctor the best way to implement them into your health plan and ask for a referral to a physical therapist for a full musculoskeletal evaluation.