Shoulder Pain? Try These 5 Physio-Approved Exercises for Instant Relief!
- Cameron Simmiss
- Nov 25, 2024
- 4 min read
Updated: Jan 18
Shoulder pain is one of the most common complaints people bring to physiotherapists, and it’s no surprise—your shoulders are involved in nearly every upper-body movement.
Whether it’s a nagging ache from poor posture, stiffness after an injury, or weakness from overuse, addressing shoulder pain early can prevent bigger problems down the track.
As a physiotherapist, I often get questions like: What does a physio do for shoulder pain? or When should I start physio after a shoulder dislocation? This blog will help answer those questions and guide you through some effective, easy-to-follow exercises you can do at home to strengthen and stabilize your shoulders.
What Does a Physio Do for Shoulder Pain?
A physiotherapist's role goes beyond treating pain. A shoulder physio assessment is the first step to understanding the root cause of your pain. During the assessment, we evaluate:
Your range of motion and flexibility.
The strength and stability of your shoulder and surrounding muscles.
Your posture and any patterns of movement contributing to your discomfort.
Once we identify the problem, we design a treatment plan tailored to your needs. This might include hands-on therapy, strengthening exercises, posture correction, and advice on how to avoid future injuries. Check out more information on work/overuse injuries and sports injuries under our range of services.
What Is the Rotator Cuff, and Why Does It Matter?
When it comes to shoulder pain, the rotator cuff is often the culprit. This group of four muscles and their tendons work together to stabilize the shoulder joint, ensuring smooth movement and preventing dislocations. However, they’re also prone to injury, especially in activities that involve repetitive overhead movements—like rugby throws, netball passes, or even painting a ceiling.
Common rotator cuff injuries include:
Tendinitis: Inflammation caused by overuse.
Tears: From trauma (like a rugby tackle) or age-related wear and tear.
Impingement: When tendons get pinched, causing pain and restricted movement.
Regular shoulder exercises can strengthen the rotator cuff and reduce the risk of these injuries.
When to Start Physio After a Shoulder Dislocation
Shoulder dislocations can be painful and frightening, especially for athletes. Once the joint is back in place, physiotherapy should begin as soon as your doctor clears you. Early intervention focuses on:
Restoring range of motion.
Strengthening the rotator cuff and stabilizing muscles to prevent future dislocations.
Gradually reintroducing functional movements for your sport or daily activities.
Delaying physiotherapy can increase the risk of re-injury or chronic instability, so don’t wait too long. If you have questions around when to start physio after a shoulder injury have a chat to our friendly and experienced team for free advice.
Five Best Shoulder Physio Exercises You Can Do at Home
Here are some physiotherapist-approved exercises to reduce shoulder pain, strengthen your muscles, and improve flexibility. Perform these exercises 3–4 times a week, adjusting based on your comfort level or physio’s guidance.
1. Shoulder Blade Squeezes
What it’s good for: Improving posture and upper back strength.
Sit or stand tall, keeping your shoulders relaxed.
Squeeze your shoulder blades together as if holding a pencil between them.
Hold for 5 seconds, then release.
Repeat 10–15 times.
Pro tip: Focus on controlled movements—don’t let your shoulders shrug upwards.
2. Wall Angels
What it’s good for: Shoulder mobility and rotator cuff activation.
Stand with your back against a wall, feet a few inches away.
Press your lower back and arms into the wall, forming a “W” shape with your arms.
Slowly raise your arms into a “Y” shape, then return to the “W.”
Repeat 10–12 times.
Pro tip: If you can’t keep your arms on the wall the whole time, that’s okay—just work within your current range.
3. Pendulum Swings
What it’s good for: Relieving tension and improving mobility after an injury.
Lean forward, supporting yourself with your non-injured arm on a stable surface.
Let your injured arm hang freely, then gently swing it forward and backward, side to side, and in circles.
Perform for 30–60 seconds, then switch arms if needed.
Pro tip: Keep the movement relaxed—let gravity do the work.
4. External Rotations
What it’s good for: Strengthening the rotator cuff.
Roll up a small towel and place it under your elbow on one side.
With your elbow bent at 90 degrees, rotate your forearm outward like opening a door, then return to the starting position.
Repeat 10–15 times on each side.
Pro tip: If you want extra resistance, use a light band, but start without it if you’re recovering from an injury.
5. Overhead Press (Bodyweight)
What it’s good for: Building shoulder strength and endurance.
Stand tall with your arms at shoulder height, palms forward.
Press your hands upward as if lifting a barbell, straightening your arms.
Slowly return to shoulder height.
Repeat 10–12 times.
Pro tip: Use small household items like water bottles for added resistance if needed.
How Often Should You Do Shoulder Exercises?
Consistency is key. Start with 2–3 sessions per week, doing 2–3 sets of each exercise. If you’re recovering from an injury, follow the guidance of your physiotherapist to ensure you don’t overdo it.
Final Thoughts
Shoulder pain can disrupt your daily life, but with the right care and exercises, you can regain strength, mobility, and confidence. A shoulder physio assessment can help pinpoint the cause of your pain and provide a tailored plan to address it.
Whether you’re recovering from a shoulder dislocation, managing rotator cuff pain, or looking to improve your posture, these exercises are a great place to start. And if the pain persists, don’t hesitate to consult a physiotherapist—they’re here to help you move better, feel stronger, and stay pain-free.
Take care of your shoulders—they’ll take care of you!
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