What Are the Common Types of Shoulder Pain Exercises?

Shoulder Pain Rehab

Shoulder pain rehab exercises are crucial for healing from shoulder injuries. Mobility exercises are typically the first things they do, followed by isometric or static shoulder exercises. More dynamic and functional shoulder workouts involving mobility are crucial later on as you heal. Allowing the tissues to recover, lowering pain and inflammation, regaining a pain-free range of motion, preventing muscle atrophy, and starting shoulder blade or scapula exercises are the goals of shoulder pain rehab in the acute stage.

We tailor our shoulder pain rehab program to meet each patient’s needs at Motion Physical Therapy. We know that every shoulder ailment is distinct, and the road to recovery is, too. By integrating individualized care with evidence-based procedures, our methodology aims to achieve the ideal results for our patients.

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The Common Types of Shoulder Pain Exercises 

The shoulder is an intricate joint essential to many daily tasks, such as throwing a ball and carrying grocery bags. However, it is prone to injury and can result in severe pain and suffering. Following an accident or surgery, shoulder physical therapy helps strengthen and rehabilitate the shoulder. Here are the top exercises for shoulder pain rehab that can help improve shoulder function and lessen pain:

• Shoulder Flexion

Shoulder flexion is a basic but efficient exercise that helps to increase the shoulder joint’s strength and mobility. You can do this workout while sitting or standing. To carry out this exercise:

1. First, begin with a straight posture by standing or sitting with your back straight and your feet flat on the floor.
2. Raise the afflicted arm until it is parallel to your shoulder while maintaining its straight posture.
3. After a little period, carefully bring your arm back down to your side.
4. Do this workout two to three times a day for ten to fifteen repetitions.

At Motion PT, we help you do this exercise smoothly, calmly, and without jerky movements. Add light weights, such as dumbbells or resistance bands, to make it more challenging. Patients with rotator cuff injuries, impingement syndrome, and other shoulder-related disorders can benefit from this exercise. But if it causes you any pain or discomfort, stop immediately and get your physiotherapist’s help.

• Pendulum Stretch Exercises

The pendulum stretch improves shoulder flexibility and mobility, particularly after a shoulder injury. It is a simple, no-fuss workout at home without special equipment. Here is how you do it:

1. Place your unaffected arm on a chair or table for support when you stand.
2. Lean down and rest your afflicted arm.
3. Swing your arm slowly in a small circle while maintaining a comfortable posture.
4. Increase the circle’s diameter gradually until your shoulder begins to expand gently.
5. Repeat in the opposite direction.
6. Do this exercise twice a day for two to three minutes each time. Walking slowly and deliberately to prevent pain or discomfort is crucial. Stop the workout immediately and see your physiotherapist if you feel pain or discomfort.

The pendulum stretch is a fantastic warm-up exercise before other shoulder exercises since it helps soften and eliminate stiffness in the shoulder joint. It can also be incorporated into your daily shoulder rehabilitation practice or as a cool-down exercise following a workout.

• Shoulder Abduction

Another crucial exercise for shoulder recovery is shoulder abduction. It aids in building more muscular upper back and shoulder muscles. To carry out this exercise:

1. You can sit or stand with your arms by your sides and a straight back.
2. Raise your arms out to the sides gradually until they are shoulder-level.
3. Keep your posture like this for a short while.
4. Lower your arms to your sides slowly.
5. Do the workout ten to fifteen times more.

It’s crucial to perform this exercise without shrugging and with your shoulders relaxed. As you advance, start with tiny motions and progressively broaden your range of motion. Stop the activity and speak with your physiotherapist if you feel any pain.

• Shoulder External Rotation

The rotator cuff muscles, which are vital for the stability and function of the shoulder, are worked during shoulder external rotation exercises. There are various ways to perform this exercise, such as bending or straightening the elbow and using resistance bands or not. Here is how you do it:

1. Stand with your arms at your sides and use the injured arm to hold a small dumbbell or resistance band.
2. Rotate your forearm outward to move your hand away from your body while maintaining a 90-degree elbow bend and your upper arm near your side.
3. Return to the starting position slowly.
4. Switch to the other arm after ten to fifteen repetitions of the exercise.
5. You can progressively raise the band’s weight or resistance as you gain strength.

Throughout the workout, keep your elbow and upper arm still. Do not use momentum or swing your arm.

• Wall Angels

This shoulder pain rehab exercise helps strengthen the muscles surrounding the shoulders and increase shoulder blade mobility. You can do it as follows:

1. Place your arms at your sides, your feet hip-width apart, and your back against a wall.
2. With your forearms resting on the wall, slowly lift your arms to shoulder level and bend your elbows 90 degrees.
3. As you raise and lower your arms, keep them in touch with the wall.
4. As you lower your arms, try to compress your shoulder blades together.
5. Do this ten to fifteen times.