Home WorkoutsShoulder Workouts 5 Effective Shoulder Pain Exercises and Stretches to Relieve Shoulder Pain

5 Effective Shoulder Pain Exercises and Stretches to Relieve Shoulder Pain

by Fit Wth Guru
shoulder pain exercises

Shoulder pain is very common for people of all ages. When you train your shoulder, sometimes injuries occur, so shoulder pain exercises are the best choice for relieving your shoulder pains.

If your shoulder pain remains in your body and is not treated, then it will become a chronic disease that can affect your daily activities. Shoulder injuries are highly treatable when caught early, so you have to do some shoulder pain exercises, and it will be fine.

Why the Shoulder Is Prone to Injury

The shoulder muscle has more than one joint. This muscle has several joints that are combined with tendons and muscles to provide the rotations and stability with which all are familiar. The shoulder complex involves many other parts of the body, including the following:

  • Neck
  • Ribs
  • Shoulder Blade
  • Clavicle
  • Humerus

These are all the common parts that the shoulder needs to function properly. It also means that each of these parts may be injured or cause pain. So take a look at the most common causes of pain, as follows:

shoulder pain exercises

What causes shoulder pain?

Some of the typical reasons for shoulder pain are arthritis, impingement, instability, and overuse. Additional reasons for shoulder pain include the following:

  • Rotator cuff tendonitis: The rotator cuff consists of four muscles that support and move our shoulders. The tendons attach to the arm and the shoulder blade. It can become strained under the bones, which causes inflammation and soreness.
  • Biceps tendonitis: It attaches to your biceps muscles in the upper arms in front of the shoulder. This tendon may be strained due to the anatomy of the shoulder blade.
  • Bursitis: This occurs when the bursa, a fluid sac that enables the body structures to glide smoothly over one another, is in between the humerus bone and the shoulder blade.

5 Best Shoulder Pain Exercises that Relieve Your Pain

If the shoulder pain is the result of trauma or if the pain has persisted for more than two weeks, then you should seek medical attention. The shoulder pain gets worse over time, so you must do some shoulder pain exercises that will relieve your pain. The best five exercises are as follows:

  1. Pendulum
  2. Crossover Arm Stretch
  3. Passive Internal Rotation
  4. Downward Dog Pose
  5. Chest Expansion

1. Pendulum

The pendulum exercise is good for your shoulder pain, so you have to start with supporting your non-injured arm. It will be a good move for your shoulder injury, so follow the instructions for performing this exercise:

How to perform this

  • For support, lean forward and rest one hand on a counter or table. The opposite arm should be left hanging at your side.
  • Swing your arm back and forth gently. Circularly repeat the exercise, with your arms moving side to side.
  • With the other arm, repeat the entire sequence.

shoulder pain exercises

2. Crossover Arm Stretch

The crossover arm stretch is one of the best shoulder pain exercises that works for your arm stretching and will relieve your pain. The instructions for performing this exercise are as follows:

How to perform this

  • Lean back your shoulders and, while holding onto your upper arm, slowly bring one arm as far across your chest as you can.
  • Maintain the stretching position for 30 seconds, and then relax for 30 seconds.
  • Then repeat with the other arm.

3. Passive Internal Rotation

The passive internal rotation works for stretching the front of the shoulder. You can perform this exercise with the help of a light stick that will relieve shoulder pain. The instructions for performing this exercise are as follows:

How to perform this

  • Carry a stick behind your back with a single hand, and lightly hold the other end of the stick with your other hand.
  • To passively stretch your shoulder until you feel a tug without experiencing any pain, draw the stick horizontally as indicated.
  • Maintain for 30 seconds, and then relax for 30 seconds.
  • This is the first rep, and then it repeats on the other side.

shoulder pain exercises

4. Downward Dog Pose

The downward dog pose is one of the best shoulder pain exercises that will help you reduce shoulder injuries. This pose gives strength and stretching to your shoulder and back muscles. The instructions for performing this exercise are as follows:

How to perform this

  • Get on your hands and knees to begin. Lift your hips toward the sky by applying pressure with your hands.
  • When you equally distribute your weight between your hands and feet, keep your knees slightly bent.
  • Maintaining your spine straight, bring your head toward your feet so that your shoulders are flexed overhead.
  • Hold this pose for up to 30 seconds to 1 minute.

shoulder pain exercises

5. Chest Expansion

The chest expansion exercise promotes flexibility and range of motion in your shoulders. It gives strength to the front side of the shoulders with the help of the chest muscles. One of the best shoulder pain exercises that gives you amazing results. The instructions for performing this exercise are as follows:

How to perform this

  • Start with a standing position. Carry an exercise band, strap, or towel behind your back with both hands.
  • Spread wide over your chest while you bring your shoulder blades closer together.
  • Lift your chin and look up toward the ceiling.
  • Maintain for up to 30 seconds.
  • Repeat 3–5 times.

shoulder pain exercises

People Also Ask

What exercises should I avoid if I have shoulder pain?

Exercises involving overhead movements or heavy lifting should be done carefully, even though consulting a healthcare practitioner is necessary. It is advisable to begin with low-impact exercises because high-impact ones can cause shoulder discomfort.

Are there specific exercises for different types of shoulder pain?

Yes, particular shoulder pain exercises can help with various shoulder conditions like impingement, frozen shoulder, and rotator cuff problems. It might be quite helpful to modify your fitness regimen to fit your unique situation and reduce discomfort.

What is the role of rest in managing shoulder pain?

Sleep is essential to the healing process. Resting your shoulder sufficiently promotes tissue healing and recovery. It is an essential part of a comprehensive strategy for treating shoulder discomfort. Rest is very important for relieving your shoulder pain.

What are the best exercises for shoulder stability?

For shoulder stability, it is essential to perform exercises that target the rotator cuff and scapular stability. The best workouts are scapular retractions, push-ups, and external and internal rotations. These are the best exercises for your shoulder stability and strength. 

Is there a risk of overtraining with shoulder exercises?

Shoulder workouts performed too often or too intensely may be a sign of overtraining. Preventing overuse injuries requires giving your shoulder muscles enough time to heal in between workouts. so you don’t overtrain your shoulder muscles, and if you do, then it will badly affect you.


To address different elements of shoulder fitness, this article has highlighted five beneficial shoulder pain exercises, including the pendulum and crossover arm stretch. Exercises are not, however, a general solution, and this must be understood. Getting professional help is crucial if your pain is severe or continuous. 

The process of healing depends heavily on rest and recuperation. You can improve your quality of life and work toward a shoulder that is pain-free and healthier by diligently adhering to a customized plan and using the right technique.

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