Pain Relief

Shoulders Pain Exercises

1

Shoulder Roll

Relieves tension and increases shoulder mobility.

Steps:

1. 1. Sit or stand up straight.
2. 2. Roll your shoulders forward in a circular motion.
3. 3. Do this 10 times, then reverse the direction.

2

Cross-Body Shoulder Stretch

Stretches the back of the shoulders and reduces stiffness.

Steps:

1. 1. Sit or stand up straight.
2. 2. Bring one arm across your chest and hold it with your other hand.
3. 3. Hold the stretch for 10 seconds.
4. 4. Switch to the other arm and repeat.

3

Wall Angels

Improves shoulder mobility and posture.

Steps:

1. 1. Stand with your back against a wall and arms at 90 degrees.
2. 2. Slowly raise your arms up, keeping them against the wall.
3. 3. Lower them back down and repeat 10 times.

4

Shoulder Blade Squeeze

Strengthens upper back muscles and reduces shoulder tension.

Steps:

1. 1. Sit or stand up straight.
2. 2. Squeeze your shoulder blades together as if pinching a pencil between them.
3. 3. Hold for 5 seconds and release. Repeat 10 times.

5

Overhead Shoulder Stretch

Stretches and loosens tight shoulder muscles.

Steps:

1. 1. Raise one arm overhead and bend your elbow to touch your upper back.
2. 2. Use your other hand to gently push the elbow further.
3. 3. Hold for 10 seconds, then switch arms.

6

Pendulum Stretch

Relieves shoulder pain and improves range of motion.

Steps:

1. 1. Lean forward with your unaffected arm on a table for support.
2. 2. Let your affected arm hang down, then swing it gently in circles.
3. 3. Perform for 30 seconds in each direction.

7

External Rotation Stretch

Increases shoulder flexibility and reduces stiffness.

Steps:

1. 1. Stand in a doorway with your forearm on the doorframe at a 90-degree angle.
2. 2. Gently rotate your body away from the door until you feel a stretch.
3. 3. Hold for 10 seconds and repeat on the other side.

8

Shoulder Shrugs

Relieves tension in the shoulders and neck.

Steps:

1. 1. Sit or stand up straight.
2. 2. Raise your shoulders toward your ears and hold for 5 seconds.
3. 3. Relax and repeat 10 times.

9

Doorway Stretch

Opens up the chest and stretches the front shoulders.

Steps:

1. 1. Stand in a doorway with your hands on the frame at shoulder height.
2. 2. Step forward gently until you feel a stretch in your shoulders.
3. 3. Hold for 10 seconds and repeat 3 times.

10

Arm Circles

Improves shoulder flexibility and blood flow.

Steps:

1. 1. Extend your arms out to the sides at shoulder height.
2. 2. Make small circles forward for 30 seconds, then reverse direction.
3. 3. Gradually increase the circle size as you go.