Pendulum
- Lean forward with your good hand on a table.
- Let the sore arm hang down and gently swing it in small circles.
Tip: Let gravity do the work.
Home exercises · Physiotherapy
Exercises for Shoulder Pain You Can Do at Home
Helena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DCMany shoulder problems, including rotator cuff pain, respond well to gradual strengthening. The exercises for shoulder pain below begin with a pendulum swing and work up to a resistance band.
Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.
Safety first
Before you start
Stop each movement short of any pinch at the top of the shoulder.
Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.
Stop and get checked if you have:
- Shoulder pain with chest pain, shortness of breath, sweating or pain into the jaw (call 911)
- Sudden loss of the ability to lift your arm after an injury or fall
- A shoulder that looks out of place
- Fever with a hot, swollen joint
- Unexplained weight loss, a history of cancer, or constant pain at night that nothing eases
The routine
Exercises for shoulder pain, step by step
Shoulder blade squeezes
- Stand tall and draw your shoulder blades back and down.
- Hold, then relax.
Tip: Keep your neck relaxed.
Isometric outward rotation
- Stand beside a wall with your elbow bent to 90 degrees.
- Press the back of your wrist gently into the wall without moving.
Tip: About half effort, no pain.
Band outward rotation
- Hold a light band with elbows bent at your sides.
- Rotate your forearms outward, keeping elbows tucked in.
- Return slowly.
Tip: A small rolled towel between your elbow and side helps keep the elbow in.
Band rows
- Anchor a band in front of you at chest height.
- Pull your elbows back, squeezing your shoulder blades.
- Return slowly.
Tip: Don't shrug.
Wall slides
- Stand facing a wall with your forearms on it.
- Slide your arms up as far as is comfortable, then back down.
Tip: Stop below the point of pain.
Progress
How often to do them and how to progress
Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. When 2 sets of 15 feel easy, move to a slightly firmer band rather than adding more sets.
If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.
Next step
When shoulder pain exercises aren't enough: physio at home in Oakville
If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our shoulder pain treatment, or see in-home physiotherapy in Oakville.
Common questions
Questions about shoulder pain exercises
Common questionWhat exercises help rotator cuff pain?
Progressive strengthening of the rotator cuff and shoulder blade muscles is the main exercise approach for rotator cuff related shoulder pain.
Common questionShould I rest a painful shoulder?
Complete rest usually isn't recommended. Keep moving within a comfortable range and gradually build strength.
Common questionWhy is my shoulder pain worse at night?
Lying on the shoulder or reduced movement during the day can make it worse at night. Sleeping on the other side with a pillow supporting the arm may help.
Common questionHow long do shoulder exercises take to work?
Strength builds over weeks to months. Many people notice gradual improvement over 6 to 12 weeks of consistent exercise.
Get started
Want a plan made for you?
We'll check how your shoulder and shoulder blade move together and set the band strength for you.
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