30 best exercises for shoulder pain relief

A shoulder has a joint from the muscles along with tendons, ligaments. Like other parts of the body, shoulder easily gets the pain due to injuries, improper posture, breakdown, or arthritis. Your shoulder might get pain, tightness, difficult to move, and might get pain at your wrists. Other  reasons that can cause shoulder pain such as activity, stiffness, injury, or inflammation. In this article, VKool.com will show you top 30 best exercises for shoulder pain relief. Hopefully, you will read the writing thoroughly and eliminate the pain effectively without taking supplements.

Top 30 Best Exercises For Shoulder Pain Relief You Should Perform Now

1. Arm-Chest Stretch

exercises for shoulder pain-arm-chest stretch

Stretch is a very useful exercise for relieving the shoulder pain and here is one of the best exercises for shoulder pain you should implement every day:

  • Hold the left hand in front of your body.
  • Keep it near the waist.
  • Raise the right hand behind the elbow.
  • Pull the left arm to the right and across the chest.
  • If your shoulder is painful now, you should reduce the arm until the pain is relieved.
  • The purpose is to pull the left arm across the chest without getting pain.
  • So hold it for 45-60 seconds.
  • Relax, and repeat the right arm. Do each side for 3-5 times.

Learn more: The Neuropathy Book

2. Push-Up Exercise

exercises for shoulder pain-push-up exercise

The push-up is not only good for relieving shoulder pain, but it is also an excellent exercise for strengthening the muscles in the upper body.

Here is the instruction how to

  • Begin with push-up position.
  • Keep your hands wider than the shoulder.
  • Lock out the elbows completely.
  • Put the hips towards the ceiling and place the toes into the floor like V shape.
  • Reduce your head towards the floor.

3. Releasing Neck

exercises for shoulder pain-releasing neck

Releasing neck is also effective move for your shoulder pain and here is the instruction:

  • Sit up straight and bring the chin slowly toward the chest until you get the stretch behind the neck.
  • Lean the head to the right to stretch the left shoulder or vice versa.
  • Hold the stretch for 60 seconds, breathe deeply, relax, and change the side.
  • Repeat 3-5 times on each side.
  • To enhance the level, you can raise the arm when you pull it, across the chest until it is equal to the shoulder height.

4. Expanding Your Chest

Chest exercise contributes to your shoulder pain relief. Now let follow these steps and do it at home:

  • You put a band, tie, strap, or a rope behind the back.
  • Grasp it with your hands.
  • Meanwhile, you draw the shoulder blades and lift the chin gently toward the ceiling.
  • Breathe deeply and hold it for 10-15 seconds.
  • Release, relax, and repeat 3-5 times.
  • You can move both hands closer on the strap if you want to improve the stretch.

5. Seating Twist

exercises for shoulder pain-seating twist

To find out more exercises for shoulder pain, you should try this movement. The steps are:

  • Sit up straight in the chair.
  • Keep the knees together.
  • Now you twist the torso to the left, place the right hand outside of the left thigh.
  • Keep your shoulder relax and push on the left thigh.
  • Deeply breathe for 10-15 seconds.
  • Release and repeat with the right side.
  • Do it 3-5 times on both sides.

6. Stretching Shoulders

In order to stop your shoulder pain, you must do the shoulder exercise, specifically, shoulder stretches. Let follow it:

  • Stand up straight.
  • Hold the arms up the elbow at 90-degree angle and the arm for 90-degree angle to the body.
  • Put your hands on the door sides.
  • Put a foot forward when you stand up aligning the neck and the spine.
  • Lean forward like you are against the door frame.
  • Hold the stretch for 25-30 seconds.
  • Repeat 2-3 times.

7. Pressing The Door

exercises for shoulder pain-pressing the door

  • Method 1:
  • Firstly, you stand in the doorway.
  • Bend the elbow and the back of the wrist against the door.
  • Push the arm outwards again the door.
  • Hold it for 5 seconds. Do it 3 sets and repeat 10 times on each side.

That is really simple and convenient that you can do even you are working.

  • Method 2:
  • You also can keep the elbow at the left angle, push the palm towards the door.
  • Hold it for 5 seconds.
  • Repeat 10 reps in 3 sets on each side.

8. Pendulum Exercise

This exercise is not too difficult to do and here is the instruction to relieve shoulder pain.

  • Stand up and place your good hand on the chair.
  • Hang down the other arm and swing it gently towards and backward, then circular.
  • Repeat it 5 times and you can do it 2-3 times per day.

9. Another Shoulder Stretch

exercises for shoulder pain-another shoulder stretch

Stretch is one of the greatest exercises for shoulder pain and this is a stretching exercise for relieving the pain in shoulders.

  • Stand tall and keep your legs and shoulders are wide apart.
  • Hang down your arms on the sides.
  • Face down the palms by interlocking the fingers.
  • Continue interlocking the fingers, raise the arms, and stretch them over your head with facing your palms toward the ceiling.
  • Hold it for 20 seconds.
  • If you cannot interlock the fingers, you can hold the long pole like a broomstick in the hands and raise it over the head. Make sure the pole is parallel to the floor.

10. Crossover Shoulder Exercise

  • Stand tall and keep your legs and shoulders are wide apart.
  • Raise the left arm as it parallel to the floor and move it in front of your body.
  • Keep your upper arm towards your chest.
  • Put your right hand on your left elbow and pull the left arm across the body further.
  • Slightly bend the left elbow.
  • Hold it for 20 seconds and repeat each arm 3 times.

11. Stretch With A Towel

exercises for shoulder pain-stretch with a towel

A towel is not for cleaning the skin, for bathing, but it is really useful to reduce pain in the shoulders.

  • Stand tall and keep the shoulder and feet wide apart.
  • Hold a towel or a band in the left hand.
  • Raise the left arm up straight and behind your head.
  • Extend the towel down to your back.
  • Now you reach back with the right arm, grab the towel bottom.
  • Pull the towel gently upward with the left hand and stretch the right shoulder.
  • Hold it for 20 seconds.
  • And now you take the towel down with the right arm and stretch the left shoulder.
  • Repeat the other side and hold the right arm above your head.

12. Raising Lateral

  • Sit straight on the chair and hold 3-lb weight on the hands and hang down the arms on each side.
  • Rotate the arms and keep the thumbs face outward from your body.
  • Now you exhale gently and raise your arms out to your sides.
  • Face up the thumbs and bend the elbows slightly.
  • Raise the arms parallel to the floor, pause, and inhale while you reduce the arms slowly.
  • Do 3 sets with 10 reps and you can change the weight if the level is too difficult. you also can stand instead of sitting straight on a chair.

Do you want to discover more exercises for shoulder pain? Keep reading the article and you will learn a lot of moves.

13. Press The Shoulders With Weight

exercises for shoulder pain-press the shoulders with weight

  • Sit up on the chair and hold 3 lb weight in your hands, hang down the arms.
  • Raise your upper arms until they are parallel to the floor, bend the elbows at 90-degree angles, raise the weight up.
  • You hold the weights and face the fingers and palms toward, inward your body. it is the beginning position.
  • From the starting position, exhale gently and raise the arms, straighten the elbows, and bring the weights over your head.
  • Pause a bit and inhale gently when you turning back to the starting move.
  • During the exercise, you should keep your abdomen contracted and your back straightened.
  • You can do 3 sets with 10 reps.
  • If the weight is too heavy, you can adjust the weight.
  • Also, you can stand instead of sitting on the chair.

14. Upper Back Exercise With Foam Roller

  • Lie on the ground, bend your knee and put the foam roller under the upper back.
  • Put both hands on the ears, point the elbows toward the ceiling as close as you can.
  • Roll the upper back to the middle of your back. Keep rolling back for 30-60 seconds.
  • Repeat it.

15. Floor Slides

exercises for shoulder pain-floor slides

  • Lie on the floor, bend your heels and knees down.
  • Put your arms on the floor and bend your elbows at 90 degrees.
  • Keep your hands, arms, shoulders contact with the ground.
  • Place your arms over the head and place your hands to touch.
  • Breathe deeply and turn your arms back to the beginning position.
  • Do about 8 reps. Make sure that you move slowly.
  • You also can stand with the arms and back against the wall.

16. Stretch On The Ground

  • Kneel on the ground, extend your arms and put your palms flat on the ground.
  • Walk your hand to the right.
  • Press your palms into the ground and sit back on the heels.
  • Hold for 20-30 seconds.
  • Do the opposite side.

17. T-Rotation Shape

exercises for shoulder pain-t-rotation shape

Rotating is one of the best exercises for shoulder pain relief you should do every day. How to practice this exercise? Keep reading the instruction as below:

  • Start with the knees under the hips, the wrists under the shoulders.
  • Pout the right hand on the temple and point the elbow toward the ground.
  • Keep your core balance and rotate the upper back, elbow, shoulder toward the ceiling.
  • Hold for a count and reverse the movement.
  • Bring the right elbow toward the left one.
  • Do for 5 reps and repeat the opposite side.

18. Anti-Rotational Press

  • Take a resistance band when starting this exercise.
  • Hold the band in both hands.
  • Kneeling that position and turn your body about 90 degrees from the band’s point.
  • Start with both hands close to the body equal to the height of you chest.
  • Press them straight, in front of you, and extend your arms completely.
  • Do 3 sets of 10 reps.

19. Band Row

exercises for shoulder pain-band row

  • Take a resistance band to protect the doorjamb or the pole.
  • Now you face the band and hold the end of that band in the right hand.
  • Get into the position of half-kneeling, bend your left knee at 90 degrees.
  • Extend the right arm at the height of your chest.
  • Place your left hand beside the chest.
  • Bend the elbow behind you.
  • Now you bend the right arm and pull the bands toward the midsection.
  • Keep your elbow close to the body and extend your left arm in front of the height of the chest.
  • Do 3 sets of 10 reps.

20. Clasp Exercise

This is a yoga pose that can help you reduce shoulder pain significantly. Here is the way to do the exercise.

  • Stand tall and clasp your hands behind the back, inhale deeply to open your chest.
  • When exhaling, you should soften your knees and fold them forward to the ground, release the neck gently.
  • You can bend one knee if you feel convenient, and then bend the other one, get into the shoulders.
  • Hold it for 4 breaths.
  • Do it again.

21. Dolphin Pose

exercises for shoulder pain-dolphin pose

Like other exercises for shoulder pain, dolphin pose is a different experience for you.

  • To get started, you face your knees and hands to the wall.
  • Hold the opposite elbows to get the distance of the shoulder, keep forearms parallels to the other by using the fingertips to graze the wall. Lift your hips higher.
  • Now you drop the head and reach your chest back through the arms in the direction of the feet to improve the shoulder open.
  • Hold it for 5 breaths.

22. The Prayer

This is another simple yoga exercise that can relieve your shoulder pain shortly. Now keep following it with this direction to practice the simple exercises for shoulder pain.

  • Sit down conveniently.
  • Float your arms down to your body side.
  • Bend your elbows to reach your arms behind the back.
  • Press the palms as a prayer position. Reach your hands and keep it for 5 breaths.

23. Eagle Pose

exercises for shoulder pain-eagle pose

  • Stand tall and place the left knee to the chest.
  • Bend the right knee and across the left leg around the right leg, hook the left foot on the side of the right leg.
  • Wrap the left arm under the right one.
  • Sit down as low as possible and lift up the arms to keep the balance, reach the fingertips and elbows and stay away from the face.
  • Hold it for 5 deep breaths.
  • Repeat on the opposite side.

24. Bow Exercise

Doing exercises for shoulder pain is a great way to strenghten the shoulders and prevent the pain. Here is one of the simplest exercises for shoulders you should perform regularly at home. Here are the steps of the exercise:

  • Lie face down, bend your knees and grab the ankles.
  • Press the feet into your hands.
  • Keep your knees and hip wide apart.
  • Now you lift the chest off the floor.
  • Hold it for 5 breaths and repeat the exercise.

25. Cow Arm Face

exercises for shoulder pain-cow arm face

  • Firstly, you kneel and reach the left arm to the ceiling.
  • Bend the left elbow and allow the left hand to fall between the blades of the shoulder.
  • Take the right hand to the left elbow and deepen your shoulder open (do not push).
  • Now you bring your right arm down, bend the elbow and reach the right hand to the back center.
  • Hold the left hand and slightly lean back into the arms. Make sure that your left warm does not pressure on the neck.
  • Hold it for 5 deep breaths.

26. Threading The Needle

Yoga is an excellent sport that many people like and follow nowadays, and yoga poses are perfect exercises for shoulder pain. Threading the needle pose is such an exercise.

  • Now you reach the left arm underneath the body.
  • Release the temple and the left shoulder to the floor.
  • Keep your right hand stay still or you can crawl it over the head a bit.
  • Stay the position for 5 breaths.
  • Repeat on the opposite side.

27. Cross Pose

exercises for shoulder pain-cross pose

  • Lie face down on the belly.
  • Raise the torso and threat the left arm under the right one at the height of the shoulder, for 90 degree angle from your body.
  • Reach the right arm.
  • Hook your chin over the shoulders.
  • Now you walk the fingers away to lengthen the arms and hold it for 5 breaths.
  • Repeat on the opposite side.

28. 8 Point Pose

  • Lie face down on your belly.
  • Reach the left arm about 90 degree angle away from your body, place your palm up.
  • Use the right hand under the right shoulder for pressing away, bend the right knee.
  • If you feel convenient, you reach the right toes behind the left knee like you are rotating the body.
  • And now you reach the right arm to the ceiling, flex your palm and fall your hand toward the floor with gravity.
  • Hold it as long as you can.
  • You can allow your right hand meat the left one by clasping and breathe deeply as long as possible.
  • Repeat the other side.

29. I-Shape Exercise

exercises for shoulder pain-i-shape exercise

  • In the beginning, you hold a proper weight in the left hand.
  • Lie face down on the bench, bed, or exercise ball with the left arm hanging down, face your palm in.
  • Keep your elbow straight and raise the weight forward until the arm is at the level of the body, put your thumb toward the ceiling.
  • If you get pain, you can stay a comfortable position by not lifting high.
  • Reduce the weight slowly, relax, and change the other side.
  • Repeat 10 times on each side.

30. The T-Shape

T shape is a great exercise for relieving shoulder pain as well as improving shoulder health, strengthening the other parts of the body.

  • With this exercise, you should prepare an appropriate weight.
  • Turn your palm forward and raise one arm about 3 o’clock on the left and 9 o’clock on the right, thumb toward the ceiling.
  • Repeat it.

Seeking more exercises for shoulder pain? keep reading and you will learn a lot of exercises for ending the pain.

Related articles on shoulder pain:

How To Reduce Shoulder Pain

How To Get Rid Of Tendonitis

Top Useful Treatments For Bone Spurs

Eliminating Sore Muscles

How To Practice Corrective Exercises

The Great Ways To Enhance Flexibility

The Exercises For Strengthening Your Neck

How To Eliminate Bed Sores

The Exercises For Resistance Band

The Exercises For Arm

Natural Solutions For Cramps

If you want to learn more useful tips and tricks on how to take care of your health, you might visit our main page. After reading the articles about 30 exercises for shoulder pain relief, I hope that you have learned the best exercises to relieve the pain as well as strengthen your shoulder health effectively at home.

If you have any question or any comment, please leave it below.

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