10 Best Exercises to Fix Shoulder Pain

If you close your eyes and bring awareness to your shoulders, chances are you’ll feel some light tension, discomfort, or even pain in this area. Don’t worry, you’re not alone. 18 to 26 percent of adults experience shoulder pain or tightness. Luckily, our expert physiotherapists have created a list of our top 10 favorite shoulder exercises to relieve your pain.

These 10 easy strengthening and lengthening shoulder exercises will improve your flexibility, increase your range of motion, and bring more ease to your everyday shoulder movements.

 

Tips to remember:

  • Start slow. You don’t have to do all these exercises at once. Practicing three to six times a week with a 10-minute routine is a great jumping off point to relieve your shoulder pain.
  • Remember to breathe while completing these exercises. Focus on relaxing and releasing tension.
  • Don’t push too hard. Stretch to the degree that is comfortable for you on any given day.
  • If you experience any pain that goes beyond mild discomfort — stop! Contact a physiotherapist near you for next steps to fix your shoulder pain.

 

Synergy Rehab’s favorite shoulder exercises:

1. Neck release

Starting with a gentle movement, this exercise loosens tension in your neck and shoulders.

  1. Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
  2. Gently tilt your head to the left to stretch your right shoulder.
  3. Hold this position for 1 minute.
  4. Repeat on the opposite side.
  5. Do each side 3–5 X.

 

To deepen this stretch:

  1. Place 1 hand on your shoulder and 1 hand above your ear to gently guide the movement.
  2. Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
  3. Gently tilt your head to the left to stretch your right shoulder.
  4. Hold this position for up to 1 minute.
  5. Repeat on the opposite side.
  6. Do each side 3–5 X.

 

2. Across-the-chest stretch

This exercise works to increase flexibility and range of motion in your shoulder joint and the surrounding muscles. When doing this exercise, lower your arm if you feel any pain in your shoulder.

  1. Bring your right arm across your chest.
  2. Place it in the crease of your left elbow or use your left hand to support your arm.
  3. Hold this position for up to 1 minute.
  4. Repeat on the opposite side.
  5. Do each side 3–5 X.

To deepen the stretch, lift your arm to shoulder height.

 

3. Seated twist

Looking to stretch your shoulders and neck? The seated twist is for you. Make sure to keep your hips facing forward during this exercise. Allow the twist to start in your lower back.

  1. Sit in a chair with your ankles directly under your knees.
  2. Twist your upper body to the right, bringing the back of your left hand to your thigh.
  3. Place your right hand down wherever it’s comfortable.
  4. Hold this position for up to 30 seconds.
  5. Repeat on the left side.
  6. Do each side 3–5 X.

 

4. Chest expansion

This exercise is great for gently increasing flexibility and range of motion in your shoulders.

  1. While standing, hold an exercise band, strap, or towel behind your back with both hands.
  2. Broaden across your chest as your move your shoulder blades toward each other.
  3. Lift your chin and look up toward the ceiling.
  4. Hold for up to 30 seconds.
  5. Repeat 3–5 X.

To deepen the stretch, place your hands closer together along the towel or strap.

 

5.  Shoulder circles

Looking to add a shoulder specific movement to your warm-up routine? This tried-and-true exercise is a great way to warm up your shoulder joints while increasing flexibility.

  1. Stand with your left hand on the back of a chair.
  2. Allow your right hand to hang down.
  3. Circle your right hand 5 times in each direction.
  4. Repeat on the opposite side.
  5. Do this 2–3 X per day.

 

6. Downward Dog

If you’re a yogi, you’re familiar with downward dog. This inversion pose strengthens and stretches the muscles in your shoulders and back.

  1. Start on your hands and knees. Press into your hands to lift your hips up toward the ceiling.
  2. Maintain a slight bend in your knees as you press your weight evenly into your hands and feet.
  3. Keeping your spine straight, bring your head toward your feet so that your shoulders are flexed overhead.
  4. Hold this pose for up to 1 minute.

 

7. Child’s Pose

This restorative pose helps relieve tension in your back, shoulders, and neck. For extra comfort place a cushion under your forehead, chest, or legs for support.

  1. From the above Downward dog pose, bring your big toes together and your knees slightly wider than your hips.
  2. Sink your hips back onto your heels and extend your arms in front of you.
  3. Allow your chest to fall heavy toward the floor, relaxing your spine and shoulders.
  4. Stay in this pose for up to 5 minutes or however long feels comfortable.

 

8. Thread the needle

Thread the needle works to relieve tightness in your chest, shoulders, and upper back. For extra support, place a cushion or yoga block under your head or shoulder for support.

  1. Start on your hands and knees. Lift your right hand up toward the ceiling with your palm facing away from your body.
  2. Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up.
  3. Activate your right shoulder and arm to avoid collapsing into this area.
  4. Keep your left hand on the floor for support, lift it toward the ceiling, or bring it around to the inside of your right thigh.
  5. Hold this position for up to 30 seconds.
  6. Relax in Child’s Pose before repeating this stretch on the left side.

 

9. Eagle arms spinal rolls

This exercise stretches your shoulder muscles. If the arm position is uncomfortable, do this exercise by holding opposite shoulders.

  1. While seated, extend your arms out to the sides.
  2. Cross your elbows in front of your body with your right arm on top.
  3. Bend your elbows, placing the backs of your forearms and hands together.
  4. Reach your right hand around to bring your palms together.
  5. Hold this position for 15 seconds.
  6. On an exhale, roll your spine as your draw your elbows in toward your chest.
  7. On an inhale, open your chest and lift your arms.
  8. Continue this movement for 1 minute.
  9. Repeat on the opposite side.

 

10. Doorway shoulder stretch

This stretch is a great chest opener and works to strengthen your shoulders.

  1. Stand in a doorway with your elbows and arms forming a 90-degree angle.
  2. Step your right foot forward as you press your palms into the sides of the door frame.
  3. Lean forward and engage your core. Hold this position for up to 30 seconds.
  4. Repeat the stretch with your left foot forward.
  5. Do each side 2–3 X.

How to prevent shoulder pain

Regular massage and acupuncture treatments can help relieve shoulder discomfort and bring balance to your body. Manipulative therapies such as chiropractic adjustments and physiotherapy are also great options to fix more severe shoulder pain.

Practicing good posture, paying attention to how you are carrying your body throughout the day, taking time off from rigorous activity, and getting plenty of rest are a few ways you can minimize your shoulder discomfort immediately.

Schedule an appointment to relieve your shoulder pain

You should never have to live your life in pain or be restricted from doing the things you love. That’s why at Synergy Rehab we have 11 state-of-the-art physiotherapy locations offering same-day appointments. Use our easy online booking system and resolve your shoulder pain today.

When to see a doctor

See a doctor or physical therapist if you are unable to move your shoulders or if your pain worsens or doesn’t improve after two weeks of treatment.